WOD – Friday, July 6th, 2018

CrossFit PTC – WOD

View Public Whiteboard

Gymnastics

EMOM 20

Min 1 = 35s Battle Ropes (Varied)

Min 2 = 35s Single Arm Front Plank R*

Min 3 = 10/7 Assault Bike Calories

Min 4 = 35s Single Arm Front Plank L

Min 5 = 15 Hip Extensions or Supermans

*See link below starting at 28 sec mark

https://www.youtube.com/watch?v=HVi6im-rKZU&list=FLFDP0Xe22SW2wgcm67LUZdA

Metcon

Metcon (AMRAP – Rounds and Reps)

“Death by Power Cleans”

Min 1 = 1 Power Clean (135/85)

Min 2 = 2 Power Cleans

Min 3 = 3 Power Cleans, etc…

Cap of 15 Minutes

Rx+= (155/105)

Rx55+ and Scaled (95/65)
Enter score as rounds completed plus reps in uncompleted round.