CrossFit PTC – WOD
Weightlifting
Complete 4 Rounds of:
10 DB Curls Each Arm (AHAP)
20 Banded Tricep Extension (Red or Purple)
10 Evil Wheels (45/35)*
*Sub is 40s Plank Hold
Metcon
Metcon (Calories)
Partner WOD
AMRAP 20
A: Calorie Row
B: Round of:
30 Sit-ups
15 Burpee Over-the-Box (20″ for all)
Score = Total Calorie Row
Partner A will row for calories while Partner B completes the situps and BOB. Switch when B is complete.
