CrossFit PTC – WOD
Weightlifting
Back Squat (3X5 @ 55% of 1 RM)
Pause 3 sec at the bottom for the first rep of each set.
Metcon
Metcon (Time)
Complete for Time:
3 Rounds:
30 Sit-ups
20/16 Calorie Row or 15/12 Assault Bike
10 Pull-ups
200 Meter Farmers Carry (35/20)
2 Rounds:
30 Sit-ups
20/16 Calorie Row or 15/12 Assault Bike
10 Pull-ups
200 Meter Farmers Carry (35/20)
1 Round
30 Sit-ups
20/16 Calorie Row or 15/12 Assault Bike
10 Pull-ups
Calorie row or Assault Bike are considered RX
Rx+= Chest to Bar Pull-ups;(50/35) Farmers Carry