CrossFit PTC – WOD
Front Squat (Complete 5×5 at 60-70% with PERFECT form)
Metcon (AMRAP – Reps)
3 minutes on, 3 minutes off x 3 sets of:
Bike 18/14 calories
20 Russian KB swings 53/35#
Max effort 10 meter shuttle run in remaining time
*Each set should be FULL max effort, finishing the bike and Kb swings as fast as possible to allow for as much time for shuttle runs.
**score is total shuttle runs. Each 10m counts as 1.
RX+ 27/20 calorie bike