CrossFit PTC – WOD
Weightlifting
EMOM 16
Min 1 = 15 Hip Extensions or 10 Reverse Hypers/Supermans
Min 2 = 8 Single-Arm DB Overhead Shoulder Press – R AHAP
Min 3 = 8 Single-Arm DB Overhead Shoulder Press – L AHAP
Min 4 = 10 Hanging Leg Raises (Strict as possible)
For press, work up to a heavy set of 8. Enter your highest complete weight.
Single Arm Dumbell Press (Work up to a heavy set of 8 each arm.)
Metcon
Metcon (Time)
Complete for time:
Row 1000
100 Double Unders (300 Singles)
50 Alternating DB Snatch (35/20)
Rx+= (50/35)
