WOD – Monday, July 16, 2018

CrossFit PTC – WOD

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Weightlifting

Back Squat (45%x5, 55%x3, 65%x2, 70%x1, 75%x1; 80% X Max Reps )

Test day! Goal is to exceed 5 reps by as many as possible using current working max.

Metcon

Metcon (AMRAP – Reps)

Complete 5 Rounds of:

Min 1 = Calorie Row (10/7) + AMRAP Burpees

Min 2 = 6 Deadlifts (225/155) + AMRAP Burpees

Rest 2 Min

Rx+= (255/185)

Rx55+= (185/135)

Super Scale = (155/95)

Score is total Burpees each round