CrossFit PTC – WOD
Weightlifting
Back Squat (45%x5; 55%x3; 65%x2; 70%x1; 75% X Max Reps)
Goal is to exceed 8 reps by many as possible.
Metcon
Metcon (8 Rounds for reps)
Tabata “Press”
DB Push Press (35/20)
Slam Balls (20/10)
DB Floor Press (35/20)
Sit-ups
Rest
Rx+= (50/35); (25/15)
Do not do 8 rounds straight of each movement. Instead, for each cycle complete one round of each movement straight through for maximum reps then rest for 1 interval (40s) between cycles. Complete 8 cycles.
