CrossFit PTC – WOD

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Metcon (No Measure)

For quality and practice:

15 Minute EMOM of:

Minute 1 – 20-30 double unders

Minute 2 – 1-2 rope climbs (practice foot lock)

Minute 3 – 10 alternating pistols (scale to a box or with a band)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

Run 150m

5 KB swings 53/35#

Run 150m

10 KB swings 53/35#

Run 150m

15 KB swings 53/35#

Run 150m

20 KB swings 53/35#


RX+ 70/53#

Continue adding 5 KB swings each round until the clock runs out.
*For scoring purposes, each time you complete a set of Kbs, that counts as a round.

**For example, if you finish the set of 10 swings, you have completed 2 rounds.