Fantastic Friday Workout

CrossFit PTC – WOD

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.

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.

Talk with a coach about your goals, get the plan to achieve them.