CrossFit PTC – WOD
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
