CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Agile 8
Weightlifting
Back Squat (5,4,3,2,1 @ 65,70,75,80,85% of 1 RM)
Complete 5 reps @ 65%, 4 reps at 70%, etc. Move through this is 10 minutes.
Metcon
Metcon (Time)
For Time:
21 Thrusters (75/55)
400m Run
Rest 3 Minutes
15 Thrusters (95/65)
400m Run
Rest 3 Minutes
9 Thrusters (115/75)
400m Run
Rest 3 Minutes
6 Thrusters (135/85)
400m Run
Rest 3 Minutes
3 Thrusters (155/95)
400m Run
Rx+ = 95/65;115/75;135/85;155/95;185/105
Master’s Rx = 75/55;95/65;105/75;115/85;135/95
Scale = 75/45;85/55;95/65;105/75;115/85
If additional scaling is used, base everything off
the starting weight, adding 10-20 lbs each round.