CrossFit PTC – WOD
Bench Press (Work to heavy set of 5 bench press)
Complete 5 sets of:
– 5 bench press (add each set)
– 10 ring rows (elevate feet to make harder / add weight vest)
– 20 lemon squeezers
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP of:
Row 20/15 calories
15 hand release push ups
10 toes to bar
Sub 1:00 of shuttle run or run in place for the rowing if no rower.
Sub v-ups or sit ups for toes to bar.