WOD – Friday, December 28, 2018

CrossFit PTC – WOD

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Weightlifting

Deadlift (Work up to a heavy set of 5 for the day)

Metcon

Metcon (Time)

7 Rounds for Time:

21 Sit-ups

15 Box Jumps (24/20)

9 Deadlifts (185/135)

Rx55+= (135/95)
If scale needed for box jumps, avoid step ups if possible. Consider a lower box, 3:1 plate hops (45#) or 20 jumping pull-ups as a sub