CrossFit PTC – WOD
Metcon (AMRAP – Reps)
Complete 3 sets for quality and reps of:
1:00 max effort rope climbs
1:00 max effort GHD sit ups (scale to abmat if needed)
1:00 plank hold (score as 10 points if you make it unbroken)
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP with a partner:
Partner 1: Bike 15/10 calories
Partner 2: 20 alternating dumbbell snatches 35/20#
**If you finish your station before your partner, you get to rest.
**Score each time you switch as a round.
RX55+ = 25/15#