CrossFit PTC – WOD
Weightlifting
Back Squat (Moderate to Heavy 10 Reps)
This is not a 10 RM. Workup to a weight that when completed, only 2-3 more reps could be completed. This should be around 55-65% of your 1 RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
18/15 Calorie Row
15 MB Cleans (20/14)
12 MB Overhead Sit-ups (20/14)
9 Pull-ups