CrossFit PTC – WOD
Weightlifting
EMOM 12
Min 1= 5 Deadlift @ 45-50% of 1 RM deadlift
Min 2= 10 Box Jumps (24/20)
Min 3= 15 Russian KBS (70/53)
Deadlift (4X5 @ 45-50%)
Metcon
Metcon (3 Rounds for reps)
3 Rounds of:
1 Min Sumo Deadlift High Pull (95/65)
1 Min Sit-ups
1 Min DB Floor Press (35/20)
1 Min Sit-ups
Rest 1 Min
Rx+ = SDLHP (115/85); FP (50/35)
Score is max reps each round.