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WOD – Wednesday, September 5th, 2018

CrossFit PTC – WOD

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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)

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