Monday WOD

CrossFit PTC – WOD

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Front Rack Lunge (Complete 4 sets of 12 front rack lunges)

12 total reps, alternate legs. Reverse lunges or forward lunges okay.

Between sets complete:

– 20 weighted sit ups (dumbbell across chest)

– 20 slow and controlled russian twists

Metcon (Time)

Run 400 meters

21 thrusters 75/55#

21 pull ups

Run 400m

15 thrusters 75/55#

15 pull ups

Run 400m

9 thrusters 75/55#

9 pull ups

RX+ 95/65#