WOD – Tuesday, November 6, 2018

CrossFit PTC – WOD

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Weightlifting

Shoulder Press (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%)

For the next three weeks, add 5 lbs to your current 1 RM for all % calculations.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Single Arm DB Push Press R (35/20)

10 Single Arm DB Push Press L (35/20)

15 DB Goblet Squat (35/20)

20 Slam Balls (20-25/10-15)

Rx+= (50/35); (30-35/20-25)

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run
Wear a vest