CrossFit PTBO – CrossFit

Warm-up (No Measure)

30 Air squats

20 Dislocates

30 PVC overhead squats

Skills

4 rounds:

L- sit hold 30 seconds

*box or rings

Front Squat (5×3)

Maintain weight for all five sets

Metcon (Time)

21 dumbbell thrusters (45/30#)

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

12 dumbbell thrusters

Run 400 meters

9 dumbbell thrusters

Run 400 meters

Accessory Work

Ring skull crushers 3×10 reps