CrossFit PTC – WOD
Weightlifting
Shoulder Press (Find 3 RM for the day)
Metcon
Metcon (Time)
Complete for Time
50 Wall Balls (20/14)
25 Pull-ups
Run 400
30 Wall Balls
15 Pull-ups
Run 200
Rx+= CTB Pull-ups
Rx55+ = (16/10 Wall Balls)
Cash Out
Metcon (Calories)
4 Rounds Tabata Cal Assault Bike (10s work/20s rest)