CrossFit PTC – WOD
Weightlifting
Push Press (Work up to a heavy 3 for the day)
Warm-up at lighter loads then take 3-4 sets to find a heavy 3 reps for the day using good form
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
50 ABMAT Sit-ups
40/30 Calorie Row
30 Pull-ups
20 Ball Slams (25-30/15-20)
Rx+= Calorie Bike; C2B Pull-ups; SB (35-40/25-30)