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WOD – Monday, February 5th, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 200

1x

10 Burpees

10 Mountain Climbers

2 Wall Climbs

Roll Upper Back/Hips

With Empty Bar or PVC

10 Front Squats

10 Push Presses

10 Stationary Lunges

10 Thrusters

Weightlifting

Front Squat (1X5 @ 40-50-60-70%; 1X Max reps @ 80% )

Base % off 1 RM Front Squat

Metcon

Metcon (3 Rounds for reps)

In 4 Minutes

Run 400

15 Thrusters (95/65)

Max Front Rack Lunges (Remaining Time)

Rest 4 Minutes

In 4 Minutes

Run 400

15 Thrusters (95/65)

Max Burpee Over the Bar (Remaining Time)

Rest 4 Minutes

In 4 Minutes

Run 400

15 Thrusters (95/65)

Max Pendlay Row (Remaining Time)

*Score is total lunges, burpees and rows. Penday rows must touch ground and chest

Rx+= (115/85); Scale = (75/45) and/or 10 Thrusters or Push Presses

Rx55+= (75/45)

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