CrossFit PTC – WOD
Weightlifting
Front Squat (Work up to a heavy single for the day)
Metcon
Metcon (3 Rounds for reps)
AMRAP 3
8/5 Calorie Assault Bike
8 Power Cleans (95/65)
Rest 3 Minutes
AMRAP 3
8/5 Calorie Assault Bike
6 Hang Squat Cleans (95/65)
Rest 3 Minutes
AMRAP 3
8/5 Calorie Assault Bike
4 Squat Cleans (95/65)
Rx55+ and scale = (75/45)