CrossFit PTC – WOD

View Public Whiteboard

Back Squat (Work to heavy set of 5 back squat)

Take 5-7 sets to work to a heavy set of 5 back squat for the day.

Metcon (AMRAP – Rounds and Reps)

“Valentine’s Day Partner WOD”

14 minutes AMRAP with a partner of:

30 partner wall balls 20/14#

30 box jumps (alternate reps) 20″ for all

30 medball sit ups 14# for all

30 burpees (alternate reps, must high five between reps)

**for medball sit ups, face each other. Both partners sit up at the same time, but only one of them has the medball. Pass medball each rep. Medball touches the floor behind you each time.

***partner wall balls are alternating reps