CrossFit PTC – WOD
Bench Press (Take 5 sets to work to a 5rm for the day)
In between your 5 working sets, complete 10 prone laying dumbbell rows + 10-15 v-ups/ sit ups
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
4 pull ups
8 plyo push ups
12 jumping lunges
plyo push ups should be done using 25# bumper plates –
