CrossFit PTC – WOD
Weightlifting
Shoulder Press (Work up to heavy sets of 5-3-1)
Complete heaviest 5, then 3, then 1. Enter score for heaviest single. Add 5 & 3 rep weights in notes.
Metcon
Metcon (Time)
Complete for time:
“Annie”
50-40-30-20-10
Double Unders (3:1 Singles)
Sit-ups
Directly Into…
5-10-15-20-25
KBS (53/35)
Wall Balls (20/14)
Beginners complete 2:1 single unders.
Rx55+= (16/10) WB
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Note Annie time when done and enter here to record.
