CrossFit PTC – WOD
Warm-up
Run 400
2x
10 Squats
10 Wall balls
10m Frankenstein Walk
10 Kettle Bell swings
10 Goblet squats
(review squat/power clean)
Weightlifting
Back Squat (1RM)
Back Squat (4 x 5 @80% )
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Note: do not need to squat clean this….
Note 2: Scale for ring dips today = bench dips (feet elevated)
