Fantastic Friday Workout

CrossFit PTC – WOD

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Metcon (No Measure)

5 sets for quality and load of:

Dumbbell bench press x 12 reps

Strict pull ups/ring rows x 8 reps

Double dumbbell curls x 12 reps

*alternate movements with a little bit of rest in between each.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

15 Russian kbs 70/53#

10 meter walking lunges (down)

15 hand release push ups

10 meter walking lunges (back)

**each 10 meter lunge counts as 10 reps.