CrossFit PTC – WOD
Weightlifting
Push Press (Find 1 RM for the day)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 DB Push Press (35/20)
10 Weighted Stationary Lunges (Front Rack)
20m Farmers Carry
Rx+= (50/35)
Half of the group starts on opposite side of gym using 10m markers. You should be back where you started a the completion of each round. Score is rounds and reps. Each meter during farmers carry is a rep.
Cash Out
50 Flutter Kicks (L+R=1)
40 Sit-ups
30 Glute Bridges
20 Push-ups
10 V-ups
