CrossFit PTC – WOD
(No Measure)
row 500
scap pulls, face pulls, subway, dislocates, wrist stretches
2x
10 empty bar strict press
10 empty bar good mornings
10 empty bar thrusters
Bench Press (5/57.5, 5/67.5, 5+/75%)
If you don’t have a new 1RM add 5# to last 75% Max effort.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min
Row 20 Cal/15 Cal
10 Thruster (95/65)
5 Ring Dips
