WOD – Friday, December 7, 2018

CrossFit PTC – WOD

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Weightlifting

Bench Press (Find 1 RM for the day)

Metcon

Metcon (4 Rounds for reps)

Three rounds for max reps of:

45 seconds Max Calorie Assault Bike

Rest 45 seconds

45 seconds Max Handstand Push-Ups

Rest 45 seconds

45 seconds of Max Double-Unders

Rest 45 seconds

45 seconds of Max Pull-ups

Rest 45 seconds

Rx+= Strict HSPU and C2B Pull-ups

Sub DB Push Press for HSPU (35/20)