CrossFit PTC – WOD
Weightlifting
Olympic Lifting Total (Total Weight)
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Snatch (1 RM for the day)
Clean and Jerk (1 RM for the day)
Metcon
Alternate WOD for 6 AM Shred and Drive Through
Metcon (Calories)
Teams of 3
AMRAP 20
A & B: Max Calorie Assault Bike
C: Complete 1 round of:
15 Kettlebell Swings (53/35)
30 Russian Plate Twists (35/25)
15 Alt. Overhead Stationary Lunges (35/25)
Rx+ = Team of 2 = no rest on bike
Partner A and B will sprint for max calories on bike rotating as needed while Partner C completes the triplet. When C completes the assigned work, either Partner A or B moves to the AMRAP while C joins the other Partner on assault bike. Score is total AB calories. Rotate evenly.
