CrossFit PTC – WOD
Warm-up
Run 400
Down dog/Scorpion Stretch
2x
5 Empty bar overhead squats
8 Reverse hypers
5 pull ups
8 Good mornings
Weightlifting
EMOM for 10 min: (ie A on 1, B on 2….)
A: Back Squat (Box Squat 5×2 @ 85%)
Use 85% of Back Squat, warm up:
(Bar x 5, 30% x 5, 50% x 3, 65 x 2, 75 x 2, 80 x 1, 85 x 2) 7 min
B: Weighted Pull-ups (x5 as heavy as possible, no kip)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
