CrossFit PTC – WOD
Min 1= 8-10 Strict Pull-ups (Sub 3X 1s Hold, 3s Neg)
Min 2= 20 Hollow Rocks
Min 3= 10 Single-Arm DB Bench Rows (each arm) AHAP
Min 4= 20 Hip Extensions
Min 5= 35s Battle Ropes
*For pull-ups alternate grips (overhand, chin-up, ove/under)
Metcon (AMRAP – Rounds)
100 Bench Press*
(Use the lighter weight between 50% of 1 RM and 135/65)
*Complete 100 reps in as few
rounds and reps as possible.
Every time you break, complete 200m run. If you don’t have a recent 1 RM, target a weight you can complete 15+ reps per round
For scoring, enter rounds as minutes, and reps as seconds.