CrossFit PTC – WOD
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.