CrossFit PTC – WOD

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Deadlift (Complete 5×7 deadlift at 60-70% of your 1rm)

10 Minute Alternating EMOM of:

Min 1 – 7 deadlifts

Min 2 – :30 max effort double unders

Begin at about 60% if your 1rm and only add if feeling really good. Perfect form and good speed off of the floor.

Metcon (Time)

5 rounds for time of:

15 box jumps 24/20″

12 hang power cleans 115/75#

9 shoulder to overhead 115/75#

RX+ 145/95#

RX masters 55+ 85/55#, step ups okay