CrossFit PTC – WOD
Weightlifting
Clean and Jerk (Moderate to heavy set)
Metcon
Metcon (Time)
Complete for time:
3 Rounds:
20/14 Calorie Assault Bike
20 Pull-ups
Then Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)
Rx+= (135/95)
Rx55+ & Scale = (95/65)
Additional Scale = (75/55)
Start heat 2 at 10 Min after heat 1. If bike is not available, 30/21 cal row or 400m run can be subbed as Rx