CrossFit PTC – WOD
Weightlifting
Snatch (Moderate to Heavy Single)
Squat snatch is the target.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
10 Power Snatches (95/65)
Rx+= (135/95)
Rx55+ & Scale = (75/55)
1 Round Cindy=
5 Pull-ups
10 Push-ups
15 Air Squats
Stagger start by 3 minutes for 2 heats.