WOD – Wednesday, May 30, 2018

CrossFit PTC – WOD

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Weightlifting

EMOM 20

Min 1 = 5 reps Back Squat @ 55%

Min 2 = 5 Box Jumps*

Min 3 = 50m Max Effort Shuttle Sprint (Sub is 100m row sprint) – Enter lowest time

Min 4 = Rest

* Max box height using 30/24/20 inch boxes

Back Squat (5X5 @ 55%)

Metcon (Time)

50m Shuttle Sprint

100m Row (Time)

100m Row

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups