Monday Bro Camp Workout

CrossFit PTC – WOD

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

For time:

75 Hang power cleans 95/65#

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

Rx+ 115/75#

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