CrossFit PTC – WOD
Weightlifting
Front Squat (Find 3 RM for the day)
Recommended rep sequence: 1X5@ 50-60-70%; 1X3 @ 80-85-85+%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
7 Power Cleans (115/85)
5 Front Rack Reverse Lunges
3 Wall Walks (Chest to Wall)
Rx+ = (135/95)
Scaled = (85/55) and sub 3 Shoulder-to-Overhead (STOH) for Wall Walks
Cash Out
Metcon (AMRAP – Reps)
AMRAP 5
50 Sit-ups
40 Straight Leg Raises
30 Supermans
20 Hollow Rocks
10 V-ups