WOD- Monday October 9, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400m

bandy shoulders

With a partner

2x

10 Med ball Chest passes (16/8)

10 m bear crawl fwd/10m bear crawl bkwd

10 Med ball overhead passes

10 m bear crawl fwd/10m bear crawl bkwd

Weightlifting

1RM Shoulder Press

Then drop set (ME at 80%, 70%, 60%)- Only enough rest to change weights

Shoulder Press (1RM )

Only record ME at 80%

Shoulder Press (ME 80%)

Metcon

A: Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 5 minutes of:

10 Push Press (115/75 lbs)

15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

10 Toes to Bar

10 Box Jumps (24″/20″)