CrossFit PTC – WOD
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
