CrossFit PTC – WOD
Paused Back Squat (Complete 5 sets of 5, working up to heavy 5)
3 sec pause at bottom
Complete 5 sets of 5, with a 3 second pause at the bottom of each rep. After the 3 seconds, squeeze your glutes and explode up. DO NOT “bounce” out of the bottom.
Start light and work up to a heavy set for the day, but keep form perfect.
Metcon (Time)
For time of:
15-12-9-6-3
Thrusters 95/65#
Pull ups
Abmat sit ups
RX+ GHD sit ups, 115/75#
Masters 55+ 75/45#
