WOD – Tuesday, October 23, 2018

CrossFit PTC – WOD

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Weightlifting

Shoulder Press (1X5 @ 70%;1X3 @ 80%; 1 X Max Reps @ 90%)

After each set, complete 10 Wall Balls (30 total) AHAP throwing for max height on wall

Metcon

Metcon (Time)

Complete for time:

Run 1 Mile

20 Power Cleans (95/65)

20 Thrusters

Run 800

15 Power Cleans (95/65)

15 Thrusters

Run 400

10 Power Cleans (95/65)

10 Thrusters

Rx+= (115/85)

Rx55+= (75/55)