CrossFit PTC – WOD

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Front Squat (4x 4 front squat + 8 back squats 75% of FS max)

Complete 4 sets of 4 front squats + 8 back squats at 75% of your front squat max. Rest about 2:00 between sets.

Metcon (Time)

For time:

Run 400m

30 wall balls 20/14#

30 box jumps 24/20″

Run 400m

20 wall balls

20 box jumps

Run 400m

10 wall balls

10 box jumps