CrossFit PTC – WOD
Deadlift (5×3 deadlift at about 75-80%)
Complete a 10 minute alternating EMOM of:
Min 1 – 3 deadlifts at 75-80%
Min 2 – :30 max effort handstand push ups (scale to handstand hold, wall walk, box push ups)
**weight on the deadlift should be moderately heavy, but perfect form. Adjust as needed during the EMOM.
**goal for hspu is practice and quality. Get upside down if able.
Metcon (Calories)
2:00 on, 2:00 off x 4 rounds
Run 200 meters
Max calorie row in remaining time
*score is total calories on rower
**each round is MAX EFFORT.
At home:
Sub burpees in for the row. If inside, run in place for 1:00.
