CrossFit PTC – WOD
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