CrossFit PTC – WOD

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Deadlift (4 x :40 max effort at 50%)

Complete 4 rounds of 40 seconds of deadlifts at 50% followed by 1:20 rest.

Warm up a bit heavier than your 50% with some sets of 5. Then go back down to your 50% for the 4 sets. We will all complete the 4 sets together.

Score your biggest set.

Metcon (No Measure)

4 rounds for quality of:

1:00 plank hold

:20 rest

1:00 Dead bug/hollow hold

:20 rest

1:00 superman pulses

:20 rest

Metcon (Calories)

4 x :20 Max effort Assault bike calories

Rest 1:30 between each