CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
1x
10 KBS
10 Burpees
10 Scap Depressions
15 Reverse Hypers
Roll Back/Hips/Legs
With Empty Bar
10 RDLs
10 Good Mornings
10 Straight Leg Deadlifts
10 Deadlifts
Weightlifting
Deadlift
Metcon
Metcon (Time)
7 Rounds for Time:
7 HSPU
7 Deadlifts (Use 55% of 1 RM for the day)
Scale = 5 Rounds for Time
For HSPU, scale order of 1) 1-2 ABMATs, 2) Box, 3) DB Push Press AHAP.
Work on both heels touching wall when locked out.
