CrossFit PTC – WOD
Shoulder Press (Work to 5 rep max (from floor))
Metcon (No Measure)
5 sets of:
– 5 shoulder press (from floor)
– 30 banded tricep push downs
– 5 negative pull ups/ negative ring rows (goal is 5 seconds on the way down)
**Alternate movements with a bit of rest in between.
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP of:
24 double unders (48 single unders)
12 alternating dumbbell hang clean and push press 35/20#
8 toes to bar
RX+ 50/35#
Metcon (No Measure)
Cash out –
50 push ups for quality
