CrossFit PTC – WOD
Warm-up
Row 500
Agile 8
Review Sumo style deadlift
Weightlifting
Sumo Deadlift (1RM)
Metcon
Metcon (3 Rounds for reps)
mini FGB style
1 min each of the following:
Hip Extension
Plank hold*
Step up into reverse lunge (alternating) (35#, 20″/25#/14″)
*subtract 10pts if you take more than 10s to start, and everytime you break
(step up/reverse lunges are holding a dumb bell)
