CrossFit PTC – WOD
Metcon (3 Rounds for reps)
For total reps With a partner:
8 minutes at each station, 2 minutes rest between stations
Station 1
– Partner 1 Assault bike 15/10 calories
– Partner 2 Max dumbell Burpee box step ups (20″ for all, 35/20#)
Station 2
– Partner 1 Row 15/10 calories
– Partner 2 max slam balls 25/15#
Station 3
– Partner 1 farmers carry 100m 50/35#
– Partner 2 max air squat + plate hops 25# plate
**score is your total reps of the second movement. Switch when partner 1 finishes their prescribed work.