CrossFit PTC – WOD
Back Squat (4 x :45 max effort back squats 185/115#)
Complete 4 x :45 max effort back squat sets at 185/115#. Scale weight to no more than 55-60% of your max. Goal is 10-15+ reps.
Rest about 2:30 between sets
**score your biggest set.
Metcon (Time)
2:00 of:
Run 200m
Max effort hang power cleans in remaining time 75/55#
Rest 1:00 between rounds
**Continue until you complete 75 hang power cleans
RX+ 100 reps, 95/65#
RX Masters 55+ 65/45#
*score is time on the clock when you finish 75 hang power cleans. The 1:00 rest is mandatory.
**Scale run so that it takes no more than 1:00
