CrossFit PTC – WOD
Metcon (No Measure)
5 sets of:
– 10 dumbbell bench press
– 10 dumbbell bicep curls (palms up)
– 5 strict pull ups (add weight if able) or 1 legless rope climb or 8 HARD ring rows
**alternate movements and rest about 30-40 seconds between movements.
Metcon (Time)
For time:
21-15-9
Ball slams 25/15#
Dumbbell push press 35/20#
Rest 2:00
9-15-21
Dumbbell push press 35/20#
Ball slams
*Score is time on the clock when you finish the second couplet
**RX+ 50/35#