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WOD July 18, 2016

CrossFit PTC – WOD

Warm-up

Jump n rope warm up

Band stretch/warm up

2x

8 Evil wheel roll outs

10 Toes to bar

10 Kettlebell swings

Weightlifting

Find 1 RM floor press

Then 3×5 @80% with 45 sec rest between

Floor Press (1RM)

Floor Press (3 x 5 @ 80% w/ 45 sec rest between)

Metcon

Metcon (Time)

100 Push ups for time:

Hands on 45# plates, feet on 45# plates

Rx+ = Chest breaks plane of plates (ie go below parallel).
* or use 7 or 10″ boxes

* Use plates/boxes even if you are using knees

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