WOD – Thursday, September 13, 2018

CrossFit PTC – WOD

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Weightlifting

Front Squat (1X3 @ 65%, 1X3 @ 75%; 1 X Max Reps at 85%)

Metcon

Metcon (Time)

Complete for time:

21-15-9

Power Snatch (95/65)

Burpee Over-the-Bar

Rx+= (115/85); Rx55+= (75/45)

Cash Out

Tempo Sprints

Complete 10-100m sprints at 60-70% effort with 30s rest between sets

(Sub 150m row or 300m Bike if needed)