CrossFit PTC – WOD
Deadlift (Complete 5×5 banded deadlifts)
Use about 40-50% of 1rm. Goal should be to focus on speed, and perfect form.
Use black/purple band. Red band may need to be used for some.
https://www.youtube.com/watch?v=F6xPIZC6lhM
Metcon (AMRAP – Reps)
1 time through – Score is total reps
2:00 max calorie row
1:00 rest
2:00 max wall balls 20/14#
1:00 rest
2:00 max box jump overs 24/20″
1:00 rest
2:00 max Russian Kb swings 53/35#
1:00 rest
2:00 max effort calorie assault bike
