WOD – Monday, January 7, 2019

CrossFit PTC – WOD

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Weightlifting

Front Squat (1 Pausing Front Squat + 1 Front Squat)

Pause 2 secs at the bottom on the first rep.

Work up to a heavy set of the complex

Metcon

Metcon (Time)

3 Rounds for Time:

10 Pull-ups

10 Front Squats (135/95)

10 Burpees

Rx+= C2B Pull-ups; (165/110)

Rx55+ & Scale = (95/75)