WOD – Friday, January 4th, 2019

CrossFit PTC – WOD

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Weightlifting

Push Press (Moderate to Heavy 10 Reps)

This is not a 10 RM. Work up to a weight that when completed, only 2-3 more reps could be done. This should be around 55-65% of your 1 RM.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

2 Push Presses (95/65)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses

4 Toes to Bar

4 Box Jump Overs

6 Push Presses

6 Toes to Bar

6 Box Jump Overs

…

Up by 2’s Until Finish

Rx+= (115/80)

Rx55+ & Scale = (75/55)