CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll legs 5 min
Row 500
2x
8 Banded Good Mornings
5 Ninja Roll ups
5 Box Jumps
5 Hip Extensions
Weightlifting
Back Squat ((45/5, 55/3, 62.5/2, 72.5/8+))
Record max effort at 72.5% for both lifts, do all sets
Deadlift ((45/5, 55/3, 62.5/2, 72.5/8+))
Record max effort as 72.5%, do all sets
Metcon
Metcon (AMRAP – Reps)
2 Min work / 2 min rest one time thru:
1. AMRAP Wall Balls/Rest 2 min
2. Box Jumps/Rest 2 Min
3. Burpees/Rest 2 Min
Score is total of all 3
