WOD – Monday, December 24, 2018

CrossFit PTC – WOD

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Weightlifting

Front Squat (Work up to a heavy single for the day)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3

8/5 Calorie Assault Bike

8 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3

8/5 Calorie Assault Bike

6 Hang Squat Cleans (95/65)

Rest 3 Minutes

AMRAP 3

8/5 Calorie Assault Bike

4 Squat Cleans (95/65)

Rx55+ and scale = (75/45)