WOD – Tuesday, August 7, 2018

CrossFit PTC – WOD

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Weightlifting

EMOM 15

Min 1 = 3 Reps DB Z-Press AHAP

Min 2 = 5 DB Single-Arm Bench Row (each arm) AHAP

Min 3 = 15 GHD Sit-ups or 20 ABMAT Sit-ups

*Work up to a 3 RM on Z-Press.

https://www.youtube.com/watch?v=wl_gBPUrdsc

Z-Press (Find 3 RM using DBs)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run