CrossFit PTC – WOD
Weightlifting
Shoulder Complex
1 Set = 1 Shoulder Press + 2 Push Press + 3 Push Jerk
Complete 5 sets of the complex.
After warm-up, start at about 75% of your 1 RM shoulder press, then add weight until heaviest weight for the complex is reached.
Shoulder Press (1X1 @ Max Weight)
Push Press (1X2 @ Max Weight)
Push Jerk (1X3 @ Max Weight)
Metcon
Metcon (Time)
“Lasso Helen”
3 RFT
Run 400
21 KBS (53/35)
4 Rope Climbs
Rx+= Sub Bar Muscle Ups for Rope Climbs
Cash Out
1-Mile Run (Time)
Max Effort 1-Mile Run
Rx+= Vested
