CrossFit PTC – WOD
Metcon (Weight)
12 Minute Alternating EMOM of:
Min 1 – 5 deadlifts (begin at 50% of 1rm and add weight each set by feel, working up to a heavy set of 5 with perfect form)
Min 2 – 35 double unders/ 100 single unders/ :30 double under practice
Deadlift
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP of:
10 KB swings 35/18#
10 meter walking lunges with KB under chin
10 KB snatches 35/18# (5 each arm)
10 meter walking lunges with KB under chin
RX+ 53/35#
*10 meter lunges counts as 10 reps
