CrossFit PTC – WOD

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Front Squat (Take 4 sets of 5 to work to heavy set of 5)

Complete 4 sets of 5 working up to a heavy set of 5 for the day with perfect form. Perform 1-2 warm up sets before your “first” set of 5.

Metcon (Time)

3 rounds for time of:

30 KB swings 53/35#

30 wall balls 20/14#

Rest exactly 1:00 between rounds

Score is the time on the clock when you finish your final rounds

At home:

If no KB, fill up a milk jug and swing that. Or swing a suitcase / anything with a handle. Dumbbells work well also)

If no wall ball, sub jumping squats with arms overhead at the top of the jump.