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WOD – Wednesday, January 16, 2019

CrossFit PTC – WOD

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Weightlifting

Warm-up deadlift to heaviest WOD weight

Metcon

Metcon (3 Rounds for reps)

AMRAP 5

Buy-In: 50 Wall Balls (20/14)

12 Deadlifts (135/95)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5

Buy-In: 35 Wall Balls

9 Deadlifts (185/135)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5

Buy-In: 20 Wall Balls

6 Deadlifts (225/155)

6 Lateral Barbell Burpees

Rx55+ and Scale: (95/65 – 135/95 – 155/115) & 14/10 WB

Score is reps of deadlifts and burpees. Wall balls do not count.
Scale Wall Ball reps to 40/25/10 if needed.

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