CrossFit PTC – WOD
Shoulder Press (5 sets of 8 reps at 60% of max. )
Complete 5 sets of 8 shoulder press at 60% of your max. Immediately after each set, perform a MAX EFFORT set of push ups. Go to failure on the push ups. Scale so you are able to complete atleast 5 push ups unbroken.
Metcon (4 Rounds for reps)
4 rounds of:
In 2:00
Row 250/200m
Max effort pull up in remaining time
Rest 2:00 between rounds
Score is total pull ups
RX+ Chest to bar pull ups
Stagger by 2:00 to avoid crowded pull ups bar if needed.
