WOD – Tuesday, April 17, 2018

CrossFit PTC – WOD

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Weightlifting

E2MOM for 8 minutes, complete:

5 Reps Bench Press (65-70%)*

3 Reps Chin Over Bar 1s hold + 3s Negative Release**

*1s hold at bottom then fast press out

**alternate grip holds (overhand, chin-up, alternate left and right)

Bench Press (4X5 @ 65-70%)

1 sec pause at bottom each rep

Metcon

Metcon (Time)

Complete for Time:

50 Alternating DB Snatches (35/20)

40 Plate Hop Burpees

30 Air Squats

20 Hand Release Push-ups

10 Pull-ups

At the top of every minute starting at 1:00, complete 8 Russian twists (25/15# plates)

Rx+= (50/35), CTB Pull-ups, 45/25# plate

Cash Out

Metcon (Calories)

4 Rounds of Assault Bike Tabata (20/10)