CrossFit PTC – WOD
Metcon
Weightlifting
EMOM 9 (3 Rounds)
Min 1 – 5 Reps Front Squat @ 75%
Min 2 – 3 Reps Front Squat @ 80%
Min 3 – 1 Rep Front Squat @ 85%
Front Squat (1X5@ 75%; 1X3 @ 80%; 1X1 @ 85%)
Enter heaviest weight.
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP with a 20 minute running clock
AMRAP 10
16/12 Cal Row
8 Deadlift (115/75)
4 Thrusters
AMRAP 10
16/12 Cal Row
8 Deadlifts (95/65)
4 Thrusters
Rx+= (135/95): (115/75)
Rx55+ & Scaled = (95/65); (75/55)
With a 20 minute running clock, complete two AMRAP 10’s with no rest between I Go/You Go style. Ex: Partner A will complete a whole round, then rest while Partner B completes a whole round. Score is total team rounds and reps.
