CrossFit PTC – WOD
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