CrossFit PTC – WOD
Back Squat (5 sets of 5 working up a heavy set of 5)
Take 5 sets of 5 to work up to a heavy set of 5 for the day. Shoot for 10-15# more than your 10 rep max. Not a full 5 rep max today, save some in the tank for next week.
Metcon (No Measure)
4 sets for quality and load of:
– 20 reverse lunges (add dumbbells by side if possible)
– 15 heavy Russian KB swings (if 70# not heavy enough, swing two kbs)
Rest about 60 seconds between movements.
Assault Bike (Calories)
3x :30 All out Sprint on assault bike. Rest 2:00 between each. Score is total calories.
