CrossFit PTC – WOD
Weightlifting
Overhead Squat (Find 1 RM for the day)
Metcon
Metcon (Time)
5 Round for Time
5 OHS (95/65)
10 Bar Facing Burpees
Run 200
Rx+= (135/95)
Rx55+ & Scaled = (75/55)
Cash Out
50 ABMAT or GHD Sit-ups
40 Straight Leg Raises
30 Double Crunches
20 Floor Wipers