CrossFit PTC – WOD

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Hang Power Clean (5 sets of 5 working up to a 5 rep max.)

Shoot for 5-10# more than last week. Focus on dropping under the bar and catching in a quarter squat.

Ring Rows (5×10 tough ring rows )

In between your 5 heavier sets of hang cleans, perform 10 tough ring rows. If able to easily do 10, elevate feet on a box to make more challenging/ add a weight vest.

Metcon (Time)


Deadlifts 225/155#

Box jumps 24/20″
Use a weight that does not require more than 1 break for set of 21. This should be a fast workout, with minimal resting.