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Friday WOD

CrossFit PTC – WOD

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Back Rack Lunge (Work to heavy set of 20 for the day)

Take 4 sets to work to a heavy set of 20 back rack reverse lunges.

Between sets, complete:

– 1:00 plank hold

– 5-8 ring dips

Metcon (AMRAP – Reps)

With a partner:

10 min Max effort assault bike for max calories. Switch as desired.

A high Goal is 175+ for MM teams, 150+ for MF teams, and 125+ for FF teams

At the 10:00 mark

Run 400m together.

*Every :10 of your run times = 1 less rep on your score.

**for example, if my partner and I score 150 calories on the bike and we finish our run at 2:00, we would subtract 12 reps (120 seconds) for a score of 138.

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