CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
4 Rds of Tabata (4 Rds Each Before Moving )
Assault Bike
Mountain Climbers
Alternating Toe Taps
Goblet Squat
Roll Upper Back/Hips/Legs
Front Rack Mobility + Wrists
Weightlifting
Front Squat (Find 1 RM for the day)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
10 Deadlift (135/95)
20 Double Unders
Rest 3 Min
AMRAP 6
10 Front Rack Reverse Lunges (135/95)
20 Double Unders
Rx+= (155/105)
Rx 55+= (95/65)
Scaled = (95/65); 3:1 Singles or 15 DU Attempts)
For Rx, add a round for every 30 reps in uncompleted rounds. For scaled, add a round for every 70 reps extra.
