CrossFit PTC – WOD

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Weightlifting

Deadlift (1 X AMRAP @ 70% of 1 RM)

Complete warmup sets at 45-55-65% then complete I max effort set at 70%. Goal is 11+.

Metcon

Metcon (3 Rounds for reps)

Complete 3 Rounds of:

AMRAP 4

20 Double Unders

10 Wall Balls (20/14)

5 Deadlifts (155/105)

Rest 1 Min

1 Min Max Wall Walks

Rest 2 Min

Rx+= (225/155)

Scaled = (135/85)

2:1 Single Unders