WOD – Monday, November 26, 2018

CrossFit PTC – WOD

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Weightlifting

Back Squat (1X5 @ 70%;1X3 @ 80%; 1 X Max Reps @ 90%)

Use the same 1 RM + 20 lbs as last time for all % calculations

Metcon

Metcon (4 Rounds for reps)

Tabata “Assault”

Assault Bike Cal

Pull-ups

Push-ups

Sit-ups

Rest 1 min between tabata’s

Score= total reps/tabata