CrossFit PTC – WOD
Weightlifting
Shoulder Press (1X5 @ 70%;1X3 @ 80%; 1 X Max Reps @ 90%)
After each set, complete 10 Wall Balls (30 total) AHAP throwing for max height on wall
Metcon
Metcon (Time)
Complete for time:
Run 1 Mile
20 Power Cleans (95/65)
20 Thrusters
Run 800
15 Power Cleans (95/65)
15 Thrusters
Run 400
10 Power Cleans (95/65)
10 Thrusters
Rx+= (115/85)
Rx55+= (75/55)