CrossFit PTC – WOD

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Metcon (No Measure)

5 sets of:

– 12 dumbbell z-press (seated on floor, legs straight out in front of you)

– 12 double dumbbell bicep curls (palms up)

– 20 front plate raises 10-25# plate

**rest a little between each movement, rotating through.

Metcon (AMRAP – Rounds and Reps)

20 Minutes with partner:

Alternating complete rounds of:

Run 200m

5 pull ups

10 hand release push ups

15 air squats

**each round is as fast as possible.