WOD – Wednesday, November 7, 2018

CrossFit PTC – WOD

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Gymnastics

Complete 4 rounds of:

8 Front Rack Weighted Bulgarian Split Squats w/DB (each leg)*

45s Side Plank (Rotate L & R)

100m Suitcase Carry (50m L & R – AHAP)

*Place a DB or KB in the front rack position. Go AHAP.

Metcon

Metcon (AMRAP – Reps)

EMOM 21

Min 1 = 10/7 Cal AB

Min 2 = 20 Wall Balls (20/14)

Min 3 = Run 150 (Down center lane)

Rx+= 15/10 Cal AB; 25 Wall Balls

Rx55+= 16/10# Wall Balls

Scaling = 8/5; 15 Wall Balls; Run 100
You earn 1 point every time you complete the assigned reps within the minute. A perfect score is 21 points. If you do not complete the work within the minute, no point and move on to the next movement. Who can get a perfect score?