CrossFit PTC – WOD

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Front Squat (4x 3 front squats + 6 back squats @ 85% of max FS)

Complete 4 sets of 3 front squats + 6 back squats at 85% of max front squat. Rest about 2:00 between sets.

Metcon (AMRAP – Reps)

4 rounds of:

1:00 max effort KB swings 53/35#

:30 rest

1:00 max effort assault bike

:30 rest

1:00 max effort 10m shuttle run

:30 rest