CrossFit PTC – WOD
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#