CrossFit PTC – WOD
Weightlifting
Front Squat (Heavy Single)
Work up to a heavy single for the day with focus on accelerating upward as fast as possible.
Metcon
Metcon (Time)
21-15-9
Kettlebell Swing (53/35)
Box Jump Overs (24/20)
Front Squats (115/85)
Rx+= (70/44); (135/105)
Rx55+ & Scale = (44/26); (95/65)