WOD – Monday, October 8, 2018

CrossFit PTC – WOD

View Public Whiteboard

Weightlifting

Back Squat (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%)

Add 10 lbs to your current 1 RM for % calculations. On the max effort set, goal is to exceed 5 reps by as many as possible.

Metcon

Metcon (Time)

Complete for time:

Run 400

50 DUs (100 Singles)

3 Rope Climbs

50 KBS (53/35)

3 Rope Climbs

50 DUs

3 Rope Climbs

Run 400

Rope Scale = 3,2,1 reps each round;2:1 Progression or 10 T2B each round

Cash Out

Complete 3 Rounds:

10/7 AB Calories

20 GHD Sit-ups (25 ABMAT)

1 Min Plank Hold