WOD – Friday, May 18, 2018

CrossFit PTC – WOD

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Gymnastics

Warm-up Tabata of:

Assault Bike

Burpees

Max Effort Reverse Slam Ball Throws

Plank on Rings

1 Minute rest between stations

Perform at a progressive warm up pace

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

100m DB Farmers Carry (35/20)

20/14 Cal Row

Rx+= (50/35)

Farmers Carry = 10 reps

Cash Out

10 V-ups

20 Oblique Crunches (R)

30 Bicycle Kicks (Each Leg is a Rep)

40 Sit-ups

30 Bicycle Kicks (Each Leg is a Rep)

20 Oblique Crunches (L)

10 V-ups