CrossFit PTC – WOD
Metcon (5 Rounds for reps)
Star-Lord – 3:30 Minutes
50m Shuttle Sprint
20 Sledgehammer Strikes
5 Over-the Hammer Burpees
AMRAP of Hammer Overhead Lunges for remaining time
Rest 3:30 Minutes btw each Guardian AMRAP
Rocket – 3:30 Minutes
Row 250m
10 DB Push Press (45/25#)
5 Over-the-DB Burpees
AMRAP of Ball Slams (15-40) for remaining time
Drax – 3:30 Minutes
Row 250m
10 Deadlift (275/155#)
5 Over-the Bar Burpees
AMRAP of KBS (53/35) for remaining time
Groot – 3:30 Minutes
50 Double-Unders (1:1 Singles)
10 Box Jumps
5 Over-the Box Burpees
AMRAP of Rope Climbs or Prog for remaining time
Gamora – 3:30 Minutes
Run 200m
10 Knees-to-Elbow
5 Burpees
AMRAP of ABMAT Sit-ups for remaining time
Each Guardian WOD will last 3:30 minutes, with 3:30 minutes rest between. For each WOD, complete assigned movements in order to get to the last movement which you will complete as many reps as possible in the remaining time. Only lunges, balls slam, rope climb, KBS and sit-ups will count for total reps.
