CrossFit PTC – WOD
Weightlifting
Shoulder Press (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%)
Goal is 5+ reps.
Metcon
Metcon (Time)
“Rowing with Karen”
Row 1000/800
50 Wall Balls (20/14)
Row 800/650
40 Wall Balls
Row 600/500
30 Wall Balls
Row 400/350
20 Wall Balls
Row 200/100
10 Wall Balls