WOD – Wednesday, January 9, 2019

CrossFit PTC – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 35

2 Rounds of:

30 Lateral Burpees Over-the-Bar

30 Hang Power Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

…….then

75/50 Calorie Assault Bike

One person working at a time. Partition team reps as needed.

Rx+ = (115/80); Rx55+ & Scale = (75/45)

If team of 2, reduce reps to 20 and Cal Bike to (50/35)

Score is rounds plus reps. One round is completed following assault bike.