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WOD – Monday, October 22, 2018

CrossFit PTC – WOD

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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

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