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WOD – Monday, June 17, 2019

CrossFit PTC – WOD

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Weightlifting

Back Squat (1XAMRAP @ 70% of 1 RM)

Warm up with sets at 45-55-65% then complete 1 max effort set at 70%. Goal is 11+

Metcon

Metcon (3 Rounds for reps)

Complete 3 Rounds of the Cycle

1 Min Max 10 Meter Shuttle Runs

Rest 30 Sec

1 Min Max Slam Ball Squat (25/15)*

Rest 30 Sec

1 Min Max Cal Assault Bike

Rest 30 sec

1 Min Max Burpees Plate Hops (45)

Res 30 Sec

*Hug slam ball across chest

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