CrossFit PTC – WOD
Metcon (No Measure)
5 sets for quality and load of:
Dumbbell bench press x 12 reps
Strict pull ups/ring rows x 8 reps
Double dumbbell curls x 12 reps
*alternate movements with a little bit of rest in between each.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
15 Russian kbs 70/53#
10 meter walking lunges (down)
15 hand release push ups
10 meter walking lunges (back)
**each 10 meter lunge counts as 10 reps.