CrossFit PTC – WOD
Metcon
Front Squat (Work up to a heavy 5 for the day)
Warm-up at lighter loads then take 3-4 sets to find a heavy 5 reps for the day using good form
Metcon
Metcon (Time)
Complete for time:
21-15-9
KBS (53/35)
Burpees
Rx+= (70/53)
Accessory Core Work
2 Rounds of:
40 Hip Extensions*
30 Bicycle Kicks (L+R=1)
20 Push-ups
10 Cal Assault Bike
*Can sub 30 Reverse Hypers or 20 Supermans