CrossFit PTC – WOD
Metcon (AMRAP – Reps)
15 Minute Alternating EMOM of:
– 12 wall balls 20/14#
– 8 burpees
– 20 double unders (50 singles)
RX+ 15 wall balls, 12 burpees, 35 double unders
Scale to a number of reps that takes no more than 35-40 seconds. If you finish all 15 minutes you get 15 points.
Metcon (4 Rounds for reps)
4 sets of:
1:00 max effort dumbbell push press 50/35#
1:00 behind the neck PVC pipe shoulder press. Yes, seriously just a PVC pipe. Press fast! I can tell you are skeptical, just wait…
***use a weight that you can complete atleast 10 consecutive reps.
Score is total number of push presses + total number of pvc pipe presses. For pvc pipe press to count, you must reach full lockout overhead and touch your back on the way down each rep.