CrossFit PTC – WOD

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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)

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