CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
1x
10 Burpees
10 Mountain Climbers
2 Wall Climbs
Roll Upper Back/Hips
With Empty Bar or PVC
10 Front Squats
10 Push Presses
10 Stationary Lunges
10 Thrusters
Weightlifting
Front Squat (1X5 @ 40-50-60-70%; 1X Max reps @ 80% )
Base % off 1 RM Front Squat
Metcon
Metcon (3 Rounds for reps)
In 4 Minutes
Run 400
15 Thrusters (95/65)
Max Front Rack Lunges (Remaining Time)
Rest 4 Minutes
In 4 Minutes
Run 400
15 Thrusters (95/65)
Max Burpee Over the Bar (Remaining Time)
Rest 4 Minutes
In 4 Minutes
Run 400
15 Thrusters (95/65)
Max Pendlay Row (Remaining Time)
*Score is total lunges, burpees and rows. Penday rows must touch ground and chest
Rx+= (115/85); Scale = (75/45) and/or 10 Thrusters or Push Presses
Rx55+= (75/45)
