CrossFit PTC – WOD
Weightlifting
Deadlift (Moderate to Heavy Single)
Work up to a moderate to heavy single with form.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
30 Single-Arm DB Hang Clean and Jerks (35/20)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (155/95)
Rx+= (50/35); (225/155)
Rx55+= (135/75)
Change hands every 5 repetitions on the DB hang clean and jerks
For two heats, stagger start by 4 minutes