CrossFit PTC – WOD
Weightlifting
Back Squat (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%)
Add 10 lbs to your current 1 RM for % calculations. On the max effort set, goal is to exceed 5 reps by as many as possible.
Metcon
Metcon (Time)
Complete for time:
Run 400
50 DUs (100 Singles)
3 Rope Climbs
50 KBS (53/35)
3 Rope Climbs
50 DUs
3 Rope Climbs
Run 400
Rope Scale = 3,2,1 reps each round;2:1 Progression or 10 T2B each round
Cash Out
Complete 3 Rounds:
10/7 AB Calories
20 GHD Sit-ups (25 ABMAT)
1 Min Plank Hold
