CrossFit PTC – WOD
Weightlifting
Shoulder Press (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%)
For the next three weeks, add 5 lbs to your current 1 RM for all % calculations.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 Single Arm DB Push Press R (35/20)
10 Single Arm DB Push Press L (35/20)
15 DB Goblet Squat (35/20)
20 Slam Balls (20-25/10-15)
Rx+= (50/35); (30-35/20-25)
Cash Out
1-Mile Run (Time)
Max Effort 1-Mile Run
Wear a vest