Friday WOD

CrossFit PTC – WOD

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Metcon (No Measure)

4-5 rounds for quality and load of:

– 10-20 dumbbell floor press

– 10-20 behind the neck Dumbell tricep extensions

– 10 -20 bent over dumbbell rows

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

Run 200m

24 medball situps 20/14#

12 burpees

8 pull ups

At home:

If no pull up bar, sub hand release push ups. If no medball, a dumbbell will work for weighted sit ups. Or unweighted sit ups are okay as well.