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WOD – Thursday, September 14, 2017

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.

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