CrossFit PTC – WOD
Metcon (No Measure)
5 sets of:
– 8 tempo dumbbell bench press (use the tempo of, 3 seconds up, 3 second hold at the top, 3 seconds down)
Add weight as you go.
– 5 tempo strict pull ups (same tempo as bench press. Use a band to keep the tempo or scale to rings rows with the same tempo)
– 10 strict hanging knee raises with a 3 second hold at a 90 degree angle
Metcon (Time)
For time:
75 Hang power cleans 95/65#
**Every time you break, complete 30 double unders or 100 single unders
Rx+ 115/75#
