CrossFit PTC – WOD
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 (AMRAP – Rounds and Reps)
10X10 Meter Shuttle Run
30 ABMAT Sit-ups