CrossFit PTC – WOD
Metcon (No Measure)
10 Minute EMOM for quality of:
Min 1 – :40 plank hold
Min 2 – :40 hollow rocks/ dead bug rocks
Metcon (2 Rounds for reps)
“Naughty or Nice”
12 Minute AMRAP of:
15 KB swings 53/35#
12 hand release push ups
9 goblet squats 53/35#
Rest 3:00
12 Minute AMRAP of:
Run 200m
10 burpee box jumps 24/20″
**Score run as 20 reps
Masters 55+ 44/26#, step ups okay