CrossFit PTC – WOD
Weightlifting
Push Press (Find 1 RM for the day)
Find 1 RM for the day then complete 3 sets of 2 reps dropping 10% of the weight each set. Rest only long enough to remove the weight.
Metcon
Metcon (4 Rounds for reps)
Complete 4 Rounds
In 3 minutes complete
Row 300/250
30 Stationary Prison Lunges
Max Unbroken Wall Balls (20/14)
Rest 2 Min between rounds
Round is over when you drop the wall ball or rest more than 1-2 secs between reps. No resting on the wall.
For beginners or scale, complete AMRAP of wall balls.
Score is total unbroken wall balls for Rx. If scaled, enter total wall balls.
