CrossFit PTC – WOD
Weightlifting
Overhead Squat (5 Sets to work up to a 1 RM for a day)
After each set (5), complete up to 5 HSPU (Strict if possible)
Sub for HSPU = 8 L-Seated Single-Arm DB Press R & L (AHAP)
Metcon
Metcon (Time)
“Doubled-Up Nancy”
5 RFT
Run 200
40 Double Unders (100 Singles)
15 Overhead Squats (95/65)
Rx+= (115/85); Rx55+= (75/55)
Extra Credit
Complete 50 Hip Extensions or Reverse Hypers in as few sets as possible.