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Monday Bro Camp Workout

CrossFit PTC – WOD

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Metcon (No Measure)

5 sets of:

– 8 tempo dumbbell bench press (use the tempo of, 3 seconds up, 3 second hold at the top, 3 seconds down)

Add weight as you go.

– 5 tempo strict pull ups (same tempo as bench press. Use a band to keep the tempo or scale to rings rows with the same tempo)

– 10 strict hanging knee raises with a 3 second hold at a 90 degree angle

Metcon (Time)

For time:

75 Hang power cleans 95/65#

**Every time you break, complete 30 double unders or 100 single unders

Rx+ 115/75#

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