CrossFit PTC – WOD
Weightlifting
Back Squat (5X10 @ 55% of 1 RM)
Metcon
Metcon (3 Rounds for reps)
Complete 3 rounds, EMOM of:
45 Sec Max Calorie Row
45 Sec Max Sit-ups
45 Sec Max Russian KBS (70/44)
45 Sec Max Calorie Assault Bike
45 Sec Max Pull-ups
Rest 1 Min
Rx+= GHD Sit-ups/CTB Pull-ups