CrossFit PTC – WOD
Warm-up
Jump n rope warm up
Band stretch/warm up
2x
8 Evil wheel roll outs
8 Hip extensions
8 Kettlebell swings
8 Reverse Hypers
Weightlifting
Deadlift (3RM standing on 25# plates)
Note: This is a technical 3rm…when form breaks down then stop.
Metcon
Metcon (Time)
3 rounds for time:
30 Alternating Box Step up into reverse lunge
20 Toes to bar
10 Front squat @50%
Front Squat
