CrossFit PTC – WOD
Power Clean
Metcon (Weight)
Rotating for about 20 minutes:
– 1 power clean (start light and work to heavy single for the day)
– 10 box jump overs 24/20″ (focus on cycling the reps quickly. Steps are okay)
– 5-10 toes to bar
Metcon (Weight)
Festivus games Workout 3
3 sets for total weight of:
:30 Max rep deadlifts
1:30 rest
**Athletes may choose whatever weight they would like. I would suggest using a weight that is no more than 50-60% of your 1 rep max.
***To calculate your score, multiply your total reps x the weight you used.
