CrossFit PTC – WOD
Weightlifting
Front Squat (1X3 @ 65%, 1X3 @ 75%; 1 X Max Reps at 85%)
Metcon
Metcon (Time)
Complete for time:
21-15-9
Power Snatch (95/65)
Burpee Over-the-Bar
Rx+= (115/85); Rx55+= (75/45)
Cash Out
Tempo Sprints
Complete 10-100m sprints at 60-70% effort with 30s rest between sets
(Sub 150m row or 300m Bike if needed)