CrossFit PTC – WOD
(No Measure)
run 400m
Banded bully/Scap pulls/face pulls/bent rows
2x
Arm Circles
Leg Kicks 10 x Straight leg, bent leg,
2 wall climbs
10 GHD Sit ups
Shoulder Press (3/62.5, 3/72.5, me/80)
Add 5# to last time you did 80% me
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Min
30 Double unders
15 Ammo Can style push press (35/25)
10 push up
RX+ (45# bumper, 30#)
