CrossFit PTC – WOD
Weightlifting
EMOM 14
Min 1= Max Reps Bench Press*
Min 2= 20 KBS (53/35)
Min 3= Rest
*Men use 60-65% of BW and Women use 50-55% of BW with the goal of getting a minimum of 8-10 reps in Round 1.
Bench Press (M-60-65% of BW; W-50-55% of BW)
Enter highest number of reps completed in a round.
Metcon
Metcon (Time)
Complete for Time
Row 2000
Rest 3 Min
Row 1000
Rest 2 Min
Row 500
Cash Out
Metcon (Time)
Max Front Plank Hold (Elbows)
Goal is 2+ minutes