CrossFit PTC – WOD
Weightlifting
Shoulder Press (Find 3 RM for the day)
Metcon
Metcon (Time)
Complete 3 RFT:
20 Push Press (95/65)
25 DB Weighted Sit-ups (35/20)*
30/20 Calorie Row
*Place DB on chest
Rx+= (135/85); RX55+=(75/55)
Cash Out
Metcon (AMRAP – Reps)
AMRAP 5
30 Hip Raises (15R/15L)
20 V-Ups
10 Pillar to Plank Push-ups
