CrossFit PTC – WOD
Weightlifting
Bench Press (Find 1 RM for the day)
Metcon
Metcon (4 Rounds for reps)
Three rounds for max reps of:
45 seconds Max Calorie Assault Bike
Rest 45 seconds
45 seconds Max Handstand Push-Ups
Rest 45 seconds
45 seconds of Max Double-Unders
Rest 45 seconds
45 seconds of Max Pull-ups
Rest 45 seconds
Rx+= Strict HSPU and C2B Pull-ups
Sub DB Push Press for HSPU (35/20)