CrossFit PTC – WOD

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Shoulder Press

Metcon (No Measure)

Complete 5 sets of:

– Shoulder press (from floor) x 5 reps

– One arm dumbbell rows x 8 each arm (one hand and knee on bench)

– Banded Triceps push downs x 25 reps

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP of:

Row 20/15 calories

15 hand release push ups

100m farmers carry 35/20#

RX+ 50/35#