CrossFit PTC – WOD
Weightlifting
Split Jerk (4X4 @ 70-75% of 1 RM )
Technique is key. Work on staying vertical and holding bar in place during the dip.
Metcon
Metcon (4 Rounds for reps)
Complete 1-cycle for reps
2 Min Max Wall Balls (20/14)
Rest 2 Min
2 Min Max Calorie Row
Rest 2 Min
2 Min Max Push Press (95/65)
Rest 2 Min
2 Min Max Cal Assault Bike