CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200m – Class Brief
2 min each station
Station 1:
X-Band walks R/L & Front/Back
Station 2:
Empty Bar (2x thru)
6 Barbell RDL
6 Front Rack Reverse Lunge R/L (don’t touch floor)
6 Back squats
Station 3:
6 V-Sit rollovers
10 Lateral Squats
Roll Adductors
Station 4:
Banded Ankle Mobility
Weightlifting
Clean (Work up to as heavy as possible 1(rest 10s)+1)
You are doing heavy cluster (2) where you do a rep take a step back, get your breath and do it again
Metcon
Southie (Time)
For time:
45 Deadlifts (135, 95)
30 Hang Power Cleans (135, 95)
15 Squat Cleans (135, 95)
Rx+= (155,105)
Rx Masters & Scaled = (95,65)
Beginner Option:
AMRAP 8:
8 Deadlifts (135, 95)
8 Goblet Squats (53, 35)
8 Squat Thrusts
