WOD – Monday, July 23, 2018

CrossFit PTC – WOD

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Weightlifting

EMOM 16

Min 1 = Shoulder Press X 3 @ 80-85% of 1 RM

Min 2 = 10 Hollow Rocks

Min 3 = 16 Russian Twist (25/15 Plate)

Min 4 = 30s Varied Plank Holds

Shoulder Press (4X3 @ 80-85% of 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

5 Toes-2-Bar

7 Push Press (95/65)

9 Sit-ups

11 Wall Balls (20/14)

Rx+= (135/85)