WOD – Friday, June 21, 2019

CrossFit PTC – WOD

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Weightlifting

Bench Press (Heavy single for the day)

Metcon

Metcon (Time)

3 Rounds for Time

Row 500

40 Sit-ups

30 Russian Kettlebell Swings (70/44)

20 HR Push-ups

10 Chest-2-Bar Pull-ups

Rx+= Sub 5 Bar Muscle-ups for Pull-ups