CrossFit PTC – WOD

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Bench Press (Take 5 sets to work up to a tough set of 8)

Complete 5 sets of:

– 8 bench press

– 8 HARD ring rows or feet elevated ring rows

– 15 v-ups/ lemon squeezers

**Alternate movements with a bit of rest between.

Metcon (4 Rounds for reps)

4 rounds of:

:40 alternating dumbbell snatches 35/20#

:20 rest

:40 single arm dumbbell thrusters (alternate every 5 reps) 35/20#

:20 rest

:40 single arm overhead lunges (alternate arms every 5 reps) 35/20#

:20 rest