CrossFit PTC – WOD
Weightlifting
EMOM 12
Min 1 = 5 Reps Front Squat @ 65-70%
Min 2 = 10 Box Jumps (24/20)*
Min 3 = 30s HS Hold or Wall Climb Hold
*Complete as quickly as possible.
Front Squat (4X5 @ 65-70%)
Metcon
Metcon (4 Rounds for reps)
Complete One Round of:
2 Min Max Double Unders
Rest 2 Min
2 Min Max Thrusters (95/65)
Rest 2 Min
2 Min Max Calorie Row
Rest 2 Min
2 Min Max Burpee to a Target*
* Make target (use ropes/ring/bar) approximately 6″ above extended arms.
Rx+ = (135/85)
Rx60+ = (75/45)
