Tuesday WOD

CrossFit PTC – WOD

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Front Squat (3x 7 front squats + 13 back squats at 65% of FS)

Complete 3 sets of 7 front squats, rack it, immediately perform 13 back squats. Use 65% of your front squat max.

*Final week of this many reps, you got it!

Metcon (No Measure)

3 sets of:

– 10 rear leg elevated split squats each leg (add weight if able)

– 10 barbell good mornings (only add weight if perfect form and very comfortable)

– 10 second hollow rock + 10 second hollow hold + 10 second hollow rock (all done without putting feet down)

500m Row (Time)

Max Effort 500m Row
1 set, ALL OUT. A good goal to shoot for experienced rowers is around 2:00 for ladies and 1:40 for men.