CrossFit PTC – WOD
Weightlifting
EMOM 16 (4 Rounds)
8 Alternating Single-Arm DB Shoulder Press (AHAP)*
8 Single-Arm DB Bench Rows (AHAP)*
8 Combo Kettlebell Swings (1 Russian + 1 American)
8 Evil Wheels (Sub Hands Only Inch Worms)
*8 Each Arm for shoulder press and bench row.
1 Combo KBS = 1 Russian + 1 American Rep
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Woman = 35#
