CrossFit PTC – WOD
Metcon (No Measure)
10 Minute Alternating EMOM of:
Min 1 – 5 deadlifts 60-70%
Min 2 – 2-4 handstand push ups (sub to :30 handstand hold/8 hand release push ups)
***For those of you doing 20.3 on Sunday, use this as a chance to practice these two movements, and dial in your technique. Do NOT use a weight heavier than 50% of your max and not heavier than the weight you will be doing in the workout.
Metcon (AMRAP – Reps)
4 rounds for total reps of:
:30 max effort pull ups
:30 rest
:30 max effort weighted step ups 24/20″, 35/20# dbs
:30 rest
:30 max effort dumbbell push press 35/20#
:30 rest
After the final round, rest an additional 2:00 and complete a 1000m row for time.
1000m Row (Time)
Max Effort 1000m Row
