CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Agile 8
Weightlifting
Front Squat (3RM Front Squat)
Front Squat (Drop set ME 80%, 70%, 60% tdys 3rm)
Use a partner to help change weights. Do ME at 80% rack bar and have
partner drop weight to 70%, ME and repeat at 60%.
Partner goes after and you change weights. Score is total reps.
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
