WOD – Wednesday, January 23, 2019

CrossFit PTC – WOD

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Weightlifting

Snatch (Moderate to Heavy Single)

Squat snatch is the target.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

21/15 Calorie Assault Bike

3 Rounds of “Cindy”

10 Power Snatches (95/65)

Rx+= (135/95)

Rx55+ & Scale = (75/55)
1 Round Cindy=

5 Pull-ups

10 Push-ups

15 Air Squats

Stagger start by 3 minutes for 2 heats.