CrossFit PTC – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
15 Overhead Squats (95/65)
30 Box Jumps (24/20)
15 Toes to Bar
30/22 Calorie Row
Rx55+ & Scale = (75/55)
Accessory Core Work
Metcon (4 Rounds for reps)
“Beach Body” Tabata I
4 Rounds Each of:
Empty Barbell Curls (45/35#)
Sit-ups
Banded Tri-cep Pushdowns (Thin Red Band)
Bicycle Kicks (L+R=1)
1 min rest between movements
Complete the Tabata after the AMRAP
We will add rounds in the coming weeks!