CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 800
Couch/Pigeon/Hamstring
3x
5 Box Jumps (Increase height each round)
5 Strict Pullups or 1 Sec Hold + 3 Sec Release
10 Empty Bar Back Squat
Weightlifting
Back Squat (5 X 1 @ 95%)
15-20 Minutes to Complete
Metcon
Metcon (AMRAP – Reps)
5 Rounds
In 1 Minute
Max Number of Double Unders/Singles
Rest 1 Minute
Max Number of Situps
Rest 1 Minute
Rx+ = GHD Situps
19 Minutes to Complete
