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WOD – Tuesday, April 9, 2019

CrossFit PTC – WOD

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Weightlifting

Every 3 Minutes, for 15 Minutes (5 Rounds)

5 Strict Pull-ups*

Max Reps Bench Press at 65% of Bodyweight (Scale=45%)

*Complete 2-5 reps using alternate grip each round (overhand, alternate, chin-up).

Sub for pull-ups is 5 Reps of 1 sec hold chin over bar + 2-3s release to full arm extension, alternate grip each round

Enter total bench reps completed.

Bench Press (5 X Max Reps)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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