Fun Monday Workout

CrossFit PTC – WOD

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Back Squat (Work to tough set of 10 back squat for the day.)

Target 60-65% of max back squat. Complete warm up sets of 5-6 reps, then 3 sets of 10 adding each set. Save about 10-15# in the tank.

Metcon (Time)

5 rounds for time of:

20 wall balls 20/14#

10 toes to bar

Metcon (AMRAP – Reps)

Cash out:

3 x 15 second Max Effort Bike sprints. Rest 1-2 minutes between sets. Score total calories.

Endurance class

CrossFit PTC – WOD

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Endurance baseline V3 (3 Rounds for reps)

1200m run for time

Rest 1:00

5 Min max cals bike

Rest 1:00

5 Min max cal row

Rest 1:00

5 Min max Burpee box jumps/steps

**score is your time for the run, and a separate score is your calories/reps for the other 3 stations

FUN Saturday Workout

CrossFit PTC – WOD

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Metcon (2 Rounds for time)

From 0-15 minutes on the clock complete:

100/70 cal Assault bike

50 wall balls 20/14#

Rest if you finish before 15 min

From 15-30 on the clock complete:

100/70 calorie row

50 burpees over the rower

**Flip flop the order to accommodate the number of bikes.

***Score is total working time.