Monday, January 21, 2019

CrossFit PTC – WOD

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Weightlifting

Back Squat (Heavy Set of 10 Reps)

Add 5-10 lbs to the weight used on Dec 31st. This still should not be a 10 RM, the weight used should only allow one additional rep.

Metcon

Metcon (Time)

Complete for time:

Row 1000

Directly Into…

3 Rounds:

21 Deadlifts (115/80)

15 Lateral Barbell Burpees

9 Push Jerks (115/80)

Rx+= (135/95)

Rx55+ & Scale = (95/65)

Super Scale = (75/55)