CrossFit PTC – WOD
Back Squat (Work to heavy set of 3 back squat for the day)
Goal is 5-15# heavier than your 5 rep max.
Metcon (No Measure)
4 sets for quality and load of:
– 10 weighted step ups as heavy as possible (5 each leg, alternate legs) 20” box or lower
– 10 wall balls as heavy and as high as possible.
– 20 jumping lunges (scale to regular lunges)
Metcon (Calories)
5 x :15 max effort assault bike for calories
*Rest 1:30 between each
