WOD – Monday, July 9th, 2018

CrossFit PTC – WOD

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Weightlifting

Back Squat (60%x2; 67.5%x2; 4X5 @ 72.5% of working max)

Week two of the 5’s wave. Use same working max as last week.

Metcon

Metcon (3 Rounds for reps)

Tabata Sprint

8 Alternating Rounds Each of:

10m Sprints/ Sit-ups

10m Sprints/ Jump Squats

10m Sprints/ Burpees

*Rest 1 min between each couplet.
Complete 1 round of 10m sprints, followed by 1 round of sit-ups for a total of 8 alternating rounds (4 each movement). Each 10m sprint is 1 rep. Score is total 10m sprints + reps of each paired movement.