CrossFit PTC – WOD

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Front Squat (Complete 3 sets of 7 front squats + 13 back squats)

You will warm up to 60% of your 1 rep max front squat and complete 3 sets of 7 front squats, rack it, then immediately perform 13 back squats at the same weight. Rest about 2:00 between sets. Form should be perfect, scale percentage back if needed to keep perfect technique and speed.

Metcon (No Measure)

Complete 3 sets for quality of:

– 8 single leg KB RDL each leg

-8-12 unbroken pull ups/ ring rows/ negatives

– :40 side plank each side

Metcon (Calories)

:30 max effort assault bike

1:00 rest

:30 max effort assault bike