CrossFit PTC – WOD
Weightlifting
Power Clean + Front Squat
Warm-up with technique to 75-80% of 1 RM clean or metcon weight
Clean (Power Clean + Front Squat )
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Scale = (95/65)
Cash Out
Metcon (AMRAP – Reps)
AMRAP 10
Teams of 3
Partner 1 = (8/5) AB Calories
Partner 2 = Max Burpees
Partner 3 = Run 100
Score = Team burpees
Teams of 2 take out the run.