WOD – Monday, April 16, 2018

CrossFit PTC – WOD

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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