WOD – Wednesday, August 8, 2018

CrossFit PTC – WOD

View Public Whiteboard

Warm-up

Take 10-15 minutes to warm up OHS and review power snatch.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

10 OHS (95/65)

20 Box Jumps (24/20)

30 Ball Slams (20-25/10-15)

20 Burpees

10 Power Snatch (95/65)

Rest 3 Min (with running clock)

At Min 20, Row 1500 m for time

Rx+= (115/75)

Rx55+ & Scaled = (75/45)
There will be two scores. Complete the 17 minute AMRAP for max rounds and reps, then rest 3 minutes with running clock. On minute 20, complete a 1500m row for time. Ex score = (3+4/6:25)

1500 m Row (Time)