WOD – Friday, October 19, 2018

CrossFit PTC – WOD

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Weightlifting

Bench Press (1X3 @ 65%; 1X3 @ 75%; 1 X Max Reps at 85%)

Goal is 3+ reps

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

Max Wall Ball Reps (20/14)

Every time you break, complete 10/8 pull-ups

Score is total wall balls.

Scale = 5 Pull-ups or 10 ring rows

Cash Out

Metcon (Calories)

Team Cash Out (Up to 3)

AMRAP 10

15 KBS (53/35)

15 Sit-ups

Max AB Calories

If team of two, one person will be on AB while the other completes KBS and sit-ups.