CrossFit PTC – WOD
Weightlifting
Back Squat (1X5 @ 45%; 1X3 @ 55%; 1X1 @ 65%, 1XME @ 70%)
After warm up progression, complete 1 ME set at 70% of 1 RM. Goal is 12+ reps.
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Scaled = (95/65); Super Scaled (75/55)
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Count total completed rounds.
Extra Credit
1-Mile Run (Time)
Max Effort 1-Mile Run
Rx+= Vested
