WOD – Friday, January 18, 2019

CrossFit PTC – WOD

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Weightlifting

EMOM 12

Min 1 = 5 Reps Front Squat @ 55-60%

Min 2 = 20 Sit-ups + 10 V-ups

Min 3 = Sprint 100m

Min 4 = Rest

Metcon

Metcon (Time)

3 Rounds for time:

Row 500

12 Front Squats (135/80)

21 Box Jump Overs (24/20)

Rx55+ & Scale = (95/65)