Back Squat 2-2-2-2-2-2-2-2-2-2 reps (60% of real 1rm) Then: 21-15-9 (12 min time limit) Calorie row/sit up (Abmat/unanchored), Wall ball  

See you there.

Complete as many rounds as possible in 12 minutes of: 15 foot Rope climb, 1 ascent 15 Push-ups

For time: Run 400 meters 95 pound Thruster, 21 reps 21 Pull-ups Run 300 meters 95 pound Thruster, 15 reps 15 Pull-ups Run 200 meters 95 pound Thruster, 9 reps 9 Pull-ups

Deadlift  3- 3 -3 – 3 – 3 reps (45/60/70/80/85% ) on last round as many reps as possible.  

For time: Run 800 meters 10 rounds of the couplet: Handstand push-up, 8 reps One legged squat, 8 reps Run 800 meters

10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30 inch box GHD sit-up

CrossFit PTC is the place to be.  9:30 is the time to be there.  Don’t sleep in!

WOD: Snatch (25min to find 1RM ) Cash Out: Five rounds for time of: Handstand walk 25 yards 50 Squats

For time: Run 800 meters 10 rounds of the couplet: Pull-up, 10 reps Ring dip, 10 reps Run 800 meters