CrossFit PTC – WOD
Weightlifting
Hang Snatch + Overhead Squat
5X2 @ 65-70% of 1 RM snatch or metcon weight
1 rep = hang snatch + OHS; 2 reps per set
Snatch (5X2 @ 65-70% of 1 RM snatch or metcon weight)
Metcon
Metcon (Time)
Complete for time:
1000m Row
40 Box Jumps (24/20)
30 Push Press (115/75)
20 Toes-2-Bar
10 Squat Snatch (115/75)
Rx+= (155/95)
Rx55+ & Scaled= (95/65)
Super Scaled = (75/45)