WOD – Friday, March 15, 2019

CrossFit PTC – WOD

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Goat Work

Take 10 minutes to review and practice 19.4 movements.


Metcon (Time)

Complete for Time:

Row 1000, then

Two Rounds of:

75 Air Squats (To a target)*

50 Hand-Release Push-ups

25 Slam Balls (20/10)

Then, Row 1000

Rx+= Wear a vest (20/14) only durng non-rowing elements.

*Set up a taget using plates with ABMAT on top where the crease of the hip is just below the knee. Must touch target and open completely at the top every rep.