CrossFit PTC – WOD
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!!!