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Wednesday WOD

CrossFit PTC – WOD

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Metcon (No Measure)

5 sets of:

– 8 dumbbell bench press (add weight each set)

– 8 barbell curls (add weight each set)

– 7 v ups + :20 hollow hold + 7 v ups (completed without letting heels touch the floor)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

10 alternating dumbbell snatches 50/35#

10 meter single arm overhead walking lunges (right arm)

10 alternating dumbbell hang clean and push press 50/35#

10 meter single arm overhead walking lunges (left arm)

**lunge counts as 1 rep

*scaled weights for open would be 35/20#.

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