CrossFit PTC – WOD
Metcon (No Measure)
5 sets of:
– 10 Dumbbell bench press (add weight each set)
– 30 banded tricep push downs
– 8 strict pull ups (add weight if able. Scale to negatives or ring rows)
Metcon (AMRAP – Reps)
4 rounds of:
1:00 max effort push press 35/20#
1:00 max effort behind the neck PVC pipe strict press
2:00 rest
RX+ 50/35#
After the push press go straight into the PVC pipe press. Use a shoulder width grip, PVC pipe must reach full extension at the top and touch your back at the bottom of each rep. Press FAST!
Score is push press reps + pvc pipe press.
