CrossFit PTC – WOD
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#.
