WOD – Friday, April 26, 2019

CrossFit PTC – WOD

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Weightlifting

Bench Press- Slight incline (Heavy 5 reps for the day)

Place a 45# plate under the bench end for incline.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

Starting at 0:00, run 200m every 4 minutes.

Rx+= Wear a vest (20/14)

Score is rounds and reps
Athletes will run 200m at minute 0, 4, 8, 12, and 16.

Shred- Friday April 26, 2019

CrossFit PTC – SHRED

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Metcon (6 Rounds for reps)

With a partner – Count team reps

5 min ea station/ 2 min between

Sledgehammer Tire

Hold Plank

Overhead Prison Lunge (35/25)

Hold Wall Sit

Assault Bike

Rest

Battle Rope (r+l =1)

Front Rack hold KB 44/26

Jump rope

Dumbbell Hold (50/35) – Farmers carry but don’t go anywhere

Mountain Climber (r+l =1)

Hang from bar