CrossFit PTC – WOD
Weightlifting
Deadlift (5X10 @ 55% of 1 RM)
Metcon
Metcon (2 Rounds for reps)
Every 2 Minutes, for 24 Minutes (2 Rounds)
Max 10m Sprint
30 Glute Bridges
Max Double Unders
30 Hollow Rocks
Max Cal Assault Bike
1 Min Plank Hold
Only sprints, double unders and assault bike count. If needed start a group on double unders or assault bike.
For singles, 2 reps = 1
Once the assigned work for glute bridges, hollow rocks and plank is complete, athletes will rest the remainder of the 2 minutes.
