CrossFit PTC – WOD
Weightlifting
Practice clean technique.
Then warm up to 70-75% of your 1 RM squat clean and position plates to get to target WOD weight.
Clean (Squat Clean)
Metcon
Metcon (Weight)
12 Min to Complete:
Run 400
30 Pull-ups
30 Burpees
Heaviest 1 Rep Squat Clean in Remaining Time
Complete buy-in work, then use remaining time to work up to heaviest clean possible.
Scale = Power Clean
Score = Heaviest weight completed
Alternate Ending – Sub clean with max calorie assault bike.
Metcon
Assault Bike (Calories)
