CrossFit PTC – WOD
Metcon (No Measure)
4-5 sets of:
– Reverse lunges x 20 reps (add weight if able)
– Single Leg RDL x 8 each side
– 50 bicycles (opposite elbow to knee. L+R = 2 )
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
2 Dumbbell thrusters
10 sit ups
4 dumbbell thrusters
10 sit ups
6 dumbbell thrusters
10 sit ups….
*continue adding 2 thrusters each set until the 12 minutes is up. Score your highest completed full round + any extra reps
**for example, if you finish the round of 10 thrusters and 10 sit ups, and complete 5 thrusters out of the 12 round, your score is 10 rounds + 5 reps
