CrossFit PTC – WOD
Metcon (AMRAP – Reps)
With a partner: Movement one is the pacer, movement 2 is the score.
10 minute AMRAP:
Partner 1 – run 200m
Partner 2 – weighted step ups (20″ box) 35/20# dbs in each hand. Each leg counts as one.
Rest 3:00
10 minute AMRAP:
Partner 1 – row 250m
Partner 2 – 10 ball slams + 10 slamball squats 20/15#
Rest 3:00
10 minute AMRAP:
Partner 1 – 50 plate hops (45# plate)
Partner 2 – Assault bike calories