WOD – Monday, December 31, 2018.

CrossFit PTC – WOD

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Weightlifting

Back Squat (Moderate to Heavy 10 Reps)

This is not a 10 RM. Workup to a weight that when completed, only 2-3 more reps could be completed. This should be around 55-65% of your 1 RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

18/15 Calorie Row

15 MB Cleans (20/14)

12 MB Overhead Sit-ups (20/14)

9 Pull-ups