CrossFit PTC – WOD
Weightlifting
Back Squat (1X3 @ 65%, 1X3 @ 75%; 1 X Max Reps at 85%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
15 Air Squats
10 SDLHP (75/44*)
5 Burpees
Rest 2 Min
AMRAP 4
15 Air Squats
10 Hang Power Cleans (95/65)
5 Burpees
Rest 2 Min
AMRAP 4
15 Air Squats
10 Deadlifts (135/85)
5 Burpees
For ease of weight management, ladies will use a 44# KB (or less if scaling) for SDLHP in the first AMRAP then transition to a barbell for cleans and deadlifts.
Rx+= (95/65;135/85;155/105)
