CrossFit PTC – WOD

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Weightlifting

Back Squat (3X10 @ 62.5 % of 1 RM)

If your 1 RM is old, use a weight that maybe 1-2 additional reps could be completed on the last set of 10.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

10X10 Meter Shuttle Run

30 ABMAT Sit-ups

10 Pull-ups