CrossFit PTC – WOD
Back Rack Lunge (Complete 4×20 back rack reverse lunges)
Start light and add weight each set.
Between sets complete –
4×20 weighted sit ups (hold dumbbell at chest)
4×10 dumbbell bench press
Metcon (AMRAP – Reps)
In teams of 3 –
4:00 AMRAP of:
20m sled push (45/25#)
Rest 2:00
4:00 AMRAP of:
20m sled push (70/40)
Rest 2:00
4:00 AMRAP of:
20m sled push (95/50)
**Score total 20m lengths
