CrossFit PTC – WOD
Weightlifting
Deadlift (1X5 @ 60%;1X5 @ 70%; 1 X Max Reps @ 80%)
After each set (3), complete 10 box jumps (30/24)
Metcon
Metcon (Time)
4 RFT
15 KBS (53/35)
10 Goblet Squats (53/35)
10 Pull-ups
15 Alt. KB Snatches (53/35)*
Rest 3 Min
200 Double Unders (400 Singles)
Complete all 4 rounds first, rest 3 min, then complete 200 Double Unders for a total time.
*Sub 50/35 DB if needed
