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WOD – Friday, May 31, 2019

CrossFit PTC – WOD

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Weightlifting

Deadlift (5X10 @ 55% of 1 RM)

Metcon

Metcon (2 Rounds for reps)

Every 2 Minutes, for 24 Minutes (2 Rounds)

Max 10m Sprint

30 Glute Bridges

Max Double Unders

30 Hollow Rocks

Max Cal Assault Bike

1 Min Plank Hold

Only sprints, double unders and assault bike count. If needed start a group on double unders or assault bike.

For singles, 2 reps = 1
Once the assigned work for glute bridges, hollow rocks and plank is complete, athletes will rest the remainder of the 2 minutes.

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