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Tuesday, December 12th, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Roll Back and Upper Shoulders + Lacrosse Ball

2x

10 Pull-ups or Ring Rows

10 Clapping or Dynamic Pushups

15 GHD or ABMAT Sit-ups

2 Skin the Cats

Weightlifting

EMOM 10

Min 1 = 10 Reps Bench Press @ 55-60%

Min 2 = 5 Pendlay Rows AHAP w/Good Form

A: Bench Press (5X10 @ 55-60% of 1 RM)

B: Pendlay Row (5X5 @ AHAP )

AHAP = As Heavy as Possible

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 DB Man Makers (35/20)

25 Sit-ups

400m Run

5 Burpee Pull-ups

Rx+= 5 Burpee Muscle Ups (Ring or Bar)

Man Makers = Pushup R-Pull, Pushup L-Pull then stand

No reps for run

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