CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Dynamic Warmup
then
1-Mile Test Run for Time
Sub = 2000m Row for Time
Sub2 = 3mile assault bike
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
3 Mile Assault Bike (Time)
Max effort
Weightlifting
Bench Press (50/5, 60/3, 70/1, 75/(me -10+))
Goal is a max effort at 75%….Trying to exceed 10 reps. If you greatly exceed 10 (ie 18+) then your 75% is probably incorrect…still log it.
Metcon
Metcon (AMRAP – Rounds and Reps)
12-Min AMRAP:
12 pull-ups
12 box jump overs (24/20)
12 Sit-ups
Rx+= GHD Sit-ups
