CrossFit PTC – WOD
Metcon (No Measure)
5 sets of:
– 12 dumbbell z-press (seated on floor, legs straight out in front of you)
– 12 double dumbbell bicep curls (palms up)
– 20 front plate raises 10-25# plate
**rest a little between each movement, rotating through.
Metcon (AMRAP – Rounds and Reps)
20 Minutes with partner:
Alternating complete rounds of:
Run 200m
5 pull ups
10 hand release push ups
15 air squats
**each round is as fast as possible.
