CrossFit PTC – WOD
Weightlifting
Clean (Find 1 RM for the day)
While power clean is ok, squat clean the weight for as long as you can
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
5 Front Squats (135/85)
10 Box Jumps (24/20)
Rx+= (155/105)
Rx55+ & Scaled = (95/65)
Cash Out
Complete 4 Rounds of:
Tempo Sprint 200m @ 75% of max effort
Walk 100 m