CrossFit PTC – WOD
Weightlifting
Back Squat (5 reps @ 50%; 5 reps @ 55%; 3X10 @ 62.5%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Ascending Ladder of:
3 Deadlift (225/155)
10 Double Unders (2:1 Singles)
6 Deadlift
20 Double Unders
9 Deadlift
30 Double Unders
12 Deadlift
40 Double Unders, etc…..
Rx55+= (185/115)
Scaled = (135/95)
Cash Out
1-Mile Run (Time)
Max Effort 1-Mile Run
Rx+=Wear a vest