CrossFit PTC – WOD
Back Squat (Work to a 10 rep max for the day)
Work up to the heaviest weight possible for 10 consecutive reps. Shoot for 5-10# more than the previous two weeks.
Metcon (No Measure)
4 sets for quality of:
– Rear leg elevated split squats x 10 reps each leg (add weight if able to)
– Single leg KB RDL x 10 reps each leg. Opposite hand to foot.
Rest as needed between each movement. Alternate movements. Only add weight if perfect form.
Metcon (AMRAP – Reps)
3x:20 assault bike sprints. Rest 1:30 between each.
Score is total calories.