CrossFit PTC – WOD
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
