Monday Squat Day

CrossFit PTC – WOD

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Back Squat (Work to heavy set of 3 back squat for the day)

Goal is 5-15# heavier than your 5 rep max.

Metcon (No Measure)

4 sets for quality and load of:

– 10 weighted step ups as heavy as possible (5 each leg, alternate legs) 20” box or lower

– 10 wall balls as heavy and as high as possible.

– 20 jumping lunges (scale to regular lunges)

Metcon (Calories)

5 x :15 max effort assault bike for calories

*Rest 1:30 between each