CrossFit PTC – WOD

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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

At home:

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.