WOD – Monday, May 13, 2019

CrossFit PTC – WOD

View Public Whiteboard

Weightlifting

Back Squat (3X5 @ 55% of 1 RM)

Pause 3 sec at the bottom for the first rep of each set.

Metcon

Metcon (Time)

Complete for Time:

3 Rounds:

30 Sit-ups

20/16 Calorie Row or 15/12 Assault Bike

10 Pull-ups

200 Meter Farmers Carry (35/20)

2 Rounds:

30 Sit-ups

20/16 Calorie Row or 15/12 Assault Bike

10 Pull-ups

200 Meter Farmers Carry (35/20)

1 Round

30 Sit-ups

20/16 Calorie Row or 15/12 Assault Bike

10 Pull-ups

Calorie row or Assault Bike are considered RX

Rx+= Chest to Bar Pull-ups;(50/35) Farmers Carry