CrossFit PTC – WOD
Shoulder Press (Work up to 2rm for the day, racks okay. )
Metcon (No Measure)
Take 5 sets to work up to a heavy set of 2 shoulder press for the day.
Between sets complete:
– 8 bird-dog renegade rows each arm
https://youtu.be/f8o1qeqEWLk
– 10-15 ghd sit ups/ 20-25 abmat sit ups
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP of:
15 push press wall balls 20/14#
10 toes to bar
5 power cleans 135/95#
Masters 55+ 115/70#, 16/10# WB
