Wednesday WOD

CrossFit PTC – WOD

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Deadlift (Work to 1rm deadlift with perfect form)

Metcon (No Measure)

3-4 sets of:

– 8 single leg KB deadlift each leg (opposite hand to foot)

– 8 rear leg elevated split squats each leg

– 8 box jumps landing as tall as possible

Metcon (Time)

For time:

Run 200

20/12 calorie bike

Run 200m

RX+ 30/20 calories

****Sprint!!!