CrossFit PTC – WOD
Back Rack Lunge (Work to heavy set of 16 (8 each leg, alternate))
Complete 4 sets of:
– 16 back rack reverse lunges (add each set, alternate reps)
– 8 explosive box jumps (land as tall as possible)
– 10 alternating dumbbell snatches (5 each arm) as heavy as possible
**rest a bit between each movement.
Dumbbell Snatch
Metcon (AMRAP – Reps)
4 sets for total reps of:
1:00 max effort wall balls 20/14#
1:00 rest
1:00 max effort lateral burpees over wall ball (burpee lateral to wall ball and then jump over the ball)
1:00 rest
