CrossFit PTC – WOD

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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#