Friday WOD

CrossFit PTC – WOD

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Metcon (AMRAP – Reps)

Complete 3 sets for quality and reps of:

1:00 max effort rope climbs

1:00 rest

1:00 max effort GHD sit ups (scale to abmat if needed)

1:00 rest

1:00 plank hold (score as 10 points if you make it unbroken)

1:00 rest

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#