WOD – Thursday, August 2, 2018

CrossFit PTC – WOD

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Metcon

Weightlifting

EMOM 9 (3 Rounds)

Min 1 – 5 Reps Front Squat @ 75%

Min 2 – 3 Reps Front Squat @ 80%

Min 3 – 1 Rep Front Squat @ 85%

Front Squat (1X5@ 75%; 1X3 @ 80%; 1X1 @ 85%)

Enter heaviest weight.

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP with a 20 minute running clock

AMRAP 10

16/12 Cal Row

8 Deadlift (115/75)

4 Thrusters

AMRAP 10

16/12 Cal Row

8 Deadlifts (95/65)

4 Thrusters

Rx+= (135/95): (115/75)

Rx55+ & Scaled = (95/65); (75/55)
With a 20 minute running clock, complete two AMRAP 10’s with no rest between I Go/You Go style. Ex: Partner A will complete a whole round, then rest while Partner B completes a whole round. Score is total team rounds and reps.