CrossFit PTC – WOD
Weightlifting
Deadlift (5X50%; 5X60%; 3X70%; 3X80%; 3X85%; ME X 90%)
Work up to 90% of your 1 RM at assigned %’s, then complete one max effort set.
Metcon
Metcon (Time)
Complete 5 Rounds for Time
20 Sit-ups
15 SDLHP (95/65)
10 Box Jumps (24/20)
Rx+= (115/85)
Rx55+ & Scale = (75/55)