CrossFit PTC – WOD
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
