CrossFit PTC – WOD
Weightlifting
Shoulder Press (1X3 @ 45-55-65-75%, then 1 X Max Reps at 85%)
After each set, complete 6 strict pull-ups (30 total) alternating grips. Sub Iso-holds plus negatives or strict banded pullups or ring rows.
Metcon
Metcon (Time)
4 RFT:
10 Burpees
100m run
20 Air squats
100m run
10 Push-ups
100m run
20 Jumping Lunges
100m run
Rx+= Wear a vest (20/10)