CrossFit PTC – WOD
Weightlifting
Deadlift (5-5-3-3-3)
Work up to a heavy set of 3 reps with form
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Ascending Ladder of:
2 Single-Arm Russian KBS – R (35/18)
2 Single-Arm Russian KBS – L
2 Clean and Jerk (95/65)
4 Single-Arm Russian KBS – R (35/18)
4 Single-Arm Russian KBS – L
4 Power Clean and Jerk (95/65)
6 Single-Arm Russian KBS – R (35/18)
6 Single-Arm Russian KBS – L
6 Power Clean and Jerk (95/65)
8-10-12 Etc…..
Rx+= (44/26); (135/85)
Add 2 reps to each movement each round for 12 minutes. For scoring, enter the number for the last round completed plus reps in uncompleted round. Ex: If you finished the round of 12 and got 7 reps of round 14, your score is 12 + 7.