CrossFit PTC – WOD
Weightlifting
Continue to use your last 1 RM + 10 lbs to calculate %’s.
Back Squat (1X5 @ 70%; 1X3 @ 80%; 1 X Max Reps @ 90%)
Immediately following each set, complete 10 reps Chest-2-Bar pull-ups (30 total). Scale pull-ups, banded pull-ups or ring rows.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
Row 250/200
10 Burpees
100 Single Jump Rope
10 Toes-2-Bar
Rx+ = 15/10 Cal AB for row; 50 Double Unders for singles