CrossFit PTC – WOD
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.