CrossFit PTC – WOD

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Back Squat (Work to a 5 rep max back squat. )

Metcon (No Measure)

4 sets of:

– 8 rear leg elevated split squats each leg. Add weight by side if possible.

– 8 box jumps landing as tall as possible (goal is exploding and landing tall, not the height of the box)

– 15 heavy Russian Kb swings. Swing two kbs to make it harder

Metcon (Calories)

2×1:00 Max effort Assault bike. Goal for each interval is 30+ calories for the men, 20+ for the women.

2:00 rest between intervals