CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll legs/back
2x
8 Hip Extensions
8 Kettle bell swings
15 sit ups
8 Squats with empty bar (Front squat/Back Squat)
Weightlifting
Box Squat (Find 1 RM)
slightly below parallel
Metcon
Metcon (Time)
For Time:
27-21-15-9
Deadlift 225/155
Wall ball
Scale:
1: 21-15-9
2: 18-12-6
Stay below 55% of 1 RM Deadlift
