WOD- Saturday July 15, 2017

CrossFit PTC – WOD

Warm-up

Metcon

Warm-up (No Measure)

Run 400

Obstacle Course

– Agility ladders

– Box jumps

– Parallet jumps

– animal farm

Then work on MBC as a group.

Metcon (AMRAP – Reps)

‘Walk this way’

Teams of 4

AMRAP 20 Min

Waiters Walk 100m each arm 40/25

Med Ball Cleans (20/14)

Russian Twist (53/35-Kb)

Row Calories

Waiters walk is the timer. Each station rotates when the waiters walk client. Rusian twist counts R+L = 1. Team total points = MBC +Twist+ Calories