CrossFit PTC – WOD
Shoulder Press (Work to heavy set of 5 shoulder press (rack okay))
Complete 5 working sets. After each set of shoulder press, complete
– 10 strict toes to bar, strict knee raises
– 10 prone double dumbbell rows (put bench on top of plates if arms are too long to lockout)
https://www.youtube.com/watch?v=BcQbmFkcrRQ
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP with a partner of:
10/7 calorie bike
10 ball slams 25/15#
Alternate complete rounds. Score is total rounds + any extra reps
RX+ – 15/10 cals, 15 ball slams
