CrossFit PTC – WOD
Weightlifting
EMOM 20
Min 1 = 5 reps Back Squat @ 55%
Min 2 = 5 Box Jumps*
Min 3 = 50m Max Effort Shuttle Sprint (Sub is 100m row sprint) – Enter lowest time
Min 4 = Rest
* Max box height using 30/24/20 inch boxes
Back Squat (5X5 @ 55%)
Metcon (Time)
50m Shuttle Sprint
100m Row (Time)
100m Row
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
