CrossFit PTC – WOD
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.