CrossFit PTC – WOD
Weightlifting
Bench Press (1X5 @ 70%;1X3 @ 80%; 1 X Max Reps @ 90%)
Use the same 1 RM + 5 lbs as last time for all % calculations
Metcon
Metcon (3 Rounds for reps)
6 Min Stations of:
Station1:
15 MB Cleans (20/14)
15 MB Sit-ups
Rest 2 Min
Station 2:
10 DB Push Press (35/20)
10 Renegade Rows (L+R=1)
Rest 2 Min
Station 3:
8/5 Assault Bike Cal
8 Toes-2-Bar
Rx+= (50/35)
Rx55+= (16/10 MB)