CrossFit PTC – WOD
Back Squat (5×5 back squat at 65-70%)
Complete 5×5 pause back squat at 65-70%.
*3 second pause
After each set, immediately complete:
40 meter sled push sprint.
*use a weight you can sprint with the entire 40 meters
Metcon (AMRAP – Rounds and Reps)
Death by wall balls:
Begin first minute with 5 wall balls. After finishing your reps, you will rest until the top of the minute. You will add 1 rep each minute until you can no longer complete the required reps in under the minutes.
RX Weight = 20/14#
RX55+masters = 14/10#
RX+ begin at 10 reps
*Goal is 10+ minutes
**score your highest completed round + any extra reps
At home can complete:
Option 1 – Death by thrusters starting at 5.
Option 2 – death by squat jumps starting at 8.