Magnificent Monday Workout

CrossFit PTC – WOD

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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.

Cash Out

Metcon (AMRAP – Reps)

3x:20 assault bike sprints. Rest 1:30 between each.

Score is total calories.