CrossFit PTC – WOD
Front Squat (Takes 4 sets of 10 to work up to a heavy set of 10)
Complete 1-2 warm up sets before completing 4 sets of 10 working up to a heavy set of 10 for the day.
Metcon (No Measure)
4 sets of:
– 10 rear leg elevated split squats each leg (add weight if able)
– 15 v-ups/ghd/abmat situps
– 5 strict pull ups (ring rows/bands okay) add weight if able
Metcon (Time)
50/40 calorie Assault bike for time