CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Bandy Shoulders
with a partner:
10 Med ball overhead passes
10 med ball squat and pass (think a wall ball with a chest pass)
10 Side passes L/R
10 push ups
Weightlifting
Decline Bench Press- Slight (3 RM)
45# plate under foot
Decline Bench Press- Slight (Drop sets at 80, 70, 60% of today, record 80% ME)
45# plate under foot
Partner drops weights off, only rest is the time to change weights.
Metcon
Metcon (Time)
5 Rounds
3 Rope Climbs
25 Push ups (Hands/feet on plates)
Hands parallel with top of plates
Rx + wear a vest 20/10
