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WOD – Thursday, March 21, 2019

CrossFit PTC – WOD

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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)

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