CrossFit PTC – WOD
Weightlifting
Back Squat (60%x2; 67.5%x2; 4X5 @ 72.5% of working max)
Week two of the 5’s wave. Use same working max as last week.
Metcon
Metcon (3 Rounds for reps)
Tabata Sprint
8 Alternating Rounds Each of:
10m Sprints/ Sit-ups
10m Sprints/ Jump Squats
10m Sprints/ Burpees
*Rest 1 min between each couplet.
Complete 1 round of 10m sprints, followed by 1 round of sit-ups for a total of 8 alternating rounds (4 each movement). Each 10m sprint is 1 rep. Score is total 10m sprints + reps of each paired movement.
