CrossFit PTC – WOD
Weightlifting
Back Squat (45%x5; 55%x3; 65%X2; 70%X1;75%X1; 80%X1; 85%XAMRAP)
Goal is to exceed 3 reps by as many as possible.
Metcon
Metcon (Time)
3 RFT
Run 800
10 Pull-ups
15 Push-ups
15 Sit-ups
10 Back Squats Taken from Ground (135/95)
Rx+ = CTB Pull-ups; GHD Sit-ups
Rx55+ and Scaled = (95/65)