CrossFit PTC – WOD
Weightlifting
E2MOM 10 (5 Sets)
5 Shoulder Press (from ground) + 5 Strict Pull-ups*
Add weight each round and work up to a heavy 5 shoulder press
*Sub for strict pull-ups is 3 hold chin over bar + slow release with bodyweight or banded
Shoulder Press (Heavy 5 reps for the day)
Metcon
Metcon (Time)
Complete for Time:
Row 1000/800
Immediately into…
Run 200 + 30 Alt. Dumbell Snatch (35/25)
Run 200 + 20 Pull-ups
Run 200 + 30 Single-Arm Push Press (35/25)
Run 200 + 20 Toes-2-Bar
Run 200 + 30 Dumbell Goblet Squats (35/25)
*15 each arm
Rx+= (50/35); Chest to Bar Pull-ups
