WOD – Tuesday, December 11, 2018

CrossFit PTC – WOD

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Weightlifting

Push Press (Work up to a heavy 3 for the day)

Warm-up at lighter loads then take 3-4 sets to find a heavy 3 reps for the day using good form

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

50 ABMAT Sit-ups

40/30 Calorie Row

30 Pull-ups

20 Ball Slams (25-30/15-20)

Rx+= Calorie Bike; C2B Pull-ups; SB (35-40/25-30)