CrossFit PTC – WOD
Weightlifting
EMOM 15
Min 1 = 3 Reps DB Z-Press AHAP
Min 2 = 5 DB Single-Arm Bench Row (each arm) AHAP
Min 3 = 15 GHD Sit-ups or 20 ABMAT Sit-ups
*Work up to a 3 RM on Z-Press.
https://www.youtube.com/watch?v=wl_gBPUrdsc
Z-Press (Find 3 RM using DBs)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Cash Out
1-Mile Run (Time)
Max Effort 1-Mile Run
