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WOD – Friday, November 16, 2018

CrossFit PTC – WOD

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Weightlifting

Bench Press (1X3 @ 65%;1X3 @ 75%; 1 X Max Reps @ 85%)

Goal is 3+ reps. Use the same 1 RM + 5 lbs as last week for all % calculations

After each set (3) complete 10 DB bench rows (each arm) AHAP.

Metcon

Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets):

50 Air Squats

200m Run

5 Ring Dips

Rx+= 3 Bar or Ring Muscle Ups in place of ring dips

Scale for ring dips is 10 push-ups

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