CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 min to roll back
2 Rounds
Row 250
10 Wall balls
10 Sit ups
15 Face pulls
5 pull ups
5 push ups
Weightlifting
Bench Press (55/5, 62.5/5, 3(67.5/10))
Metcon
Metcon (4 Rounds for reps)
4 Rounds
In 3 minutes:
Row 300/250
Then AMRAP
5 push press (95/65)
7 Over the bar burpees
Rest 3 minutes
Rx+ 135/85
Masters 55+ (75/45)
