CrossFit PTC – WOD
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
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