WOD – Monday, March 19, 2018

CrossFit PTC – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run 400

Foam Roll Shoulders

Banded Shoulder or PVC Mobility

Partner Med Ball Throws (10 Each):

Chest Pass

Wall Ball Toss

Lateral L & R

Scoop Shot

Drop Pass

With Empty Barbell Complete

Strict Press

Push Press

Push Jerk

Weightlifting

Push Press (Find 1 RM max for the day)

Suggested rep scheme: 5-5-3-1-1-1

Metcon

Curtain Call (AMRAP – Reps)

AMRAP 8

1 Push Press (95/65)

1 Box Jump (24/20)

2 Push Press

2 Box Jumps

3 Push Press

3 Box Jumps, etc.

Rest 4 Min

AMRAP 2

Max Burpees

Rx+= (135/85)

Rx55+ & Scaled = (75/55)
Score is total reps of push press, box jumps and burpees

Extra Credit

If time, or on the side

Three rounds:

30s Plank Hold

20 Hollow Rocks

10 V-ups