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