November 5, 2016

CrossFit PTC – WOD

Metcon (6 Rounds for reps)

6 rounds w/ a partner

5 min on 1 min off

Rotate thru:

1:15 Squats

30 DU’s

2:10 Russian twist (44/26)

15 situps

3: 5 manmakers 30/20 (no thruster)

10 box jumps 24/20

4: 10 Russian twist (44/26)

15 situps

5: 10 push ups

15 push press 30/20

6: 10 Russian twist (44/26)

15 situps
Partners change as needed

RX+ 53/35 fo twist 35/25 for manmakers GHD’s