CrossFit PTC – WOD

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Metcon (4 Rounds for time)

Every 12:00 start a new station. If you finish early, you get to rest the remainder of the 12:00

Station 1 – Bike 100/70 calories

Station 2 – Run 1 mile

Station 3 – Row 100/70 calories

Station 4 – 75 burpees

RX+ 125/90 calories on bike and rower, 2000m run, 100 burpees

***Swap the bike and rower stations for classes that have more than 8 people. Everyone will run and burpee together.