CrossFit PTC – WOD

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Deadlift (5×5 deadlift at 65-75%)

Complete 5×5 deadlift with perfect form at about 65-75% of your max. It is okay to adjust the weight as needed from set to set.

Metcon (AMRAP – Reps)

15 minute EMOM of:

Min 1 – Row 12/8 calories

Min 2 – 10-15 wall balls 20/14#

Min 3 – 7 ring dips (pull up practice if completing open)

**if completing the Open on Sunday, use this as a chance to practice these movements. Do not do too many reps on the wall ball/ pull ups.