Friday WOD

CrossFit PTC – WOD

After warm up, spend a few minutes practicing rope climbs and reviewing burpee box jump efficiency techniques.

Every 6:00 for 36:00 (6 rounds)

Row 30/25 calories

10 burpee box jumps 24/20″

5 wall walks

1 rope climb (3 progressions)

Rx+ –

Row 30/25 calories

15 burpee box jumps 24/20″

10 handstand push ups

1 rope climb (3 progressions)

*score each round separately

**scale so able to finish in no more than 5 minutes.

Talk with a coach about your goals, get the plan to achieve them.