CrossFit PTC – WOD
Weightlifting
Front Squat (3 RM for the day)
Work up to a heavy set of 3 with good form.
Metcon
Metcon (Time)
Complete for time:
15-12-9
Box Jumps (24/20)
Power Cleans (95/65)
Pull-ups
Front Squats (95/65)
Lateral Burpees Over-the-Bar
Push Jerks (95/65)
Rx+= (135/85); C2B Pull-ups
Rx55+ & Scale = (75/55)
Target is 20 minutes or less, scale as needed.
25 minute time cap