WOD – Friday, May 11, 2018

CrossFit PTC – WOD

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Weightlifting

Back Squat (5X10 @ 55% of 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Run 200

10 Toes-2-Bar

15 Burpee Box Jumps (24/20)

Rx+= Wear a vest

Run does not count for reps

Cash Out

Metcon (AMRAP – Reps)

AMRAP 5

40-30-20-10

Sit-ups

Flutter Kicks (Each leg is a rep)