WOD – Friday, September 28, 2018.

CrossFit PTC – WOD

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Weightlifting

EMOM 20

Min 1 = 15 KBS (53/35)

Min 2 = 20 Sit-ups

Min 3 = 10 Goblet Squats (53/35)

Min 4 = 10 V-ups or Double Crunches

Min 5 = 10 KB Single-leg RDL’s (5 Each Leg) (53/35)

https://youtu.be/b9bHy3ojQWA

Metcon

Metcon (Time)

Complete for time:

30 Wall Balls (20/14)

15 Toes-2-Bar

30 Burpees

15 Toes-2-Bar

30 Wall Balls