CrossFit PTC – WOD

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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