CrossFit PTC – WOD

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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 –

https://www.youtube.com/watch?v=s11x3f146qk