CrossFit PTC – WOD
Weightlifting
Floor Press (Heavy single for the day.)
Using barbell, pause 2-3 seconds at bottom.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20
A: Run 400
B: AMRAP
1 Rope Climb*
6 Push-ups
9 Air Squats
*Sub is 3 pull-ups or ring rows = 1 rep
Rx+= Wear a vest
Partner A will complete a 400 meter run while Partner B completes the AMRAP. Partners switch and pick up where the other left off. Score is total rounds and reps of the AMRAP.
