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WOD – Monday, October 1, 2018

CrossFit PTC – WOD

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Weightlifting

Push Press (Find 1 RM for the day)

Find 1 RM for the day then complete 3 sets of 2 reps dropping 10% of the weight each set. Rest only long enough to remove the weight.

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds

In 3 minutes complete

Row 300/250

30 Stationary Prison Lunges

Max Unbroken Wall Balls (20/14)

Rest 2 Min between rounds

Round is over when you drop the wall ball or rest more than 1-2 secs between reps. No resting on the wall.

For beginners or scale, complete AMRAP of wall balls.

Score is total unbroken wall balls for Rx. If scaled, enter total wall balls.

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