CrossFit PTC – WOD

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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