WOD – Friday, November 9, 2018

CrossFit PTC – WOD

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Weightlifting

Bench Press (1X5 @ 60%, 1X5 @ 70%; 1 X Max Reps at 80%)

Goal is 5+ reps. For the next three weeks, add 5 lbs to your current 1 RM for all % calculations

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

Max Reps of GTOH (95/65)

At minute 0, 4, 8 and 12, run 400m

Rx+= (135/85)

Rx55+= (75/55)