Fun Monday Workout

CrossFit PTC – WOD

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Back Squat (Work to tough set of 10 back squat for the day.)

Target 60-65% of max back squat. Complete warm up sets of 5-6 reps, then 3 sets of 10 adding each set. Save about 10-15# in the tank.

Metcon (Time)

5 rounds for time of:

20 wall balls 20/14#

10 toes to bar

Metcon (AMRAP – Reps)

Cash out:

3 x 15 second Max Effort Bike sprints. Rest 1-2 minutes between sets. Score total calories.