CrossFit PTC – WOD
Weightlifting
EMOM 12
Min 1 = 5 Reps Front Squat @ 55-60%
Min 2 = 20 Sit-ups + 10 V-ups
Min 3 = Sprint 100m
Min 4 = Rest
Metcon
Metcon (Time)
3 Rounds for time:
Row 500
12 Front Squats (135/80)
21 Box Jump Overs (24/20)
Rx55+ & Scale = (95/65)