CrossFit PTC – WOD
Warm-up
Run 400
Agile 8
Weightlifting
15 min to work to heavy 1RM Back Squat with 3 sec hold
then strip to 85% of today’s and 3×5 rest :45 -spotters!
Paused Back Squat (1RM)
3 sec pause at bottom
Back Squat (3 x 5 @85%)
Metcon
Metcon (Time)
2 Rounds for time
50 Double unders
40 Hip extensions
30 Kettle bell swings (70,44)
20 pull ups
10 Burpees
