CrossFit PTC – WOD
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.
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
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.