CrossFit PTC – WOD
Front Rack Lunge (Complete 4 sets of 12 front rack lunges)
12 total reps, alternate legs. Reverse lunges or forward lunges okay.
Between sets complete:
– 20 weighted sit ups (dumbbell across chest)
– 20 slow and controlled russian twists
Metcon (Time)
Run 400 meters
21 thrusters 75/55#
21 pull ups
Run 400m
15 thrusters 75/55#
15 pull ups
Run 400m
9 thrusters 75/55#
9 pull ups
RX+ 95/65#
