CrossFit PTC – WOD
Weightlifting
Deadlift (Work up to a heavy set of 5 for the day)
Metcon
Metcon (Time)
7 Rounds for Time:
21 Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)
Rx55+= (135/95)
If scale needed for box jumps, avoid step ups if possible. Consider a lower box, 3:1 plate hops (45#) or 20 jumping pull-ups as a sub