WOD – Monday, November 5th. 2018

CrossFit PTC – WOD

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Weightlifting

Back Squat (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%)

For the next three weeks, add 20 lbs to your current 1 RM for all % calculations.

After each set (3) complete 45 sec max Double Unders or attempts

Metcon

Metcon (Time)

2 RFT:

20 Toes-2-Bar

30 Hand Release Push Ups

40 Med Ball Cleans (20/14)

50 Sit Ups

60 DUs (120 Singles)