CrossFit PTC – WOD
Metcon (Time)
Team WOD (teams of 3)
1 person completes a 150m farmers carry (50/35# dumbbells) while the other 2 complete the following:
100/85 calorie row
100 kb swings 53/35#
100 goblet box step ups 53/35#
100 ab mat situps
100 pushups
100 goblet squats
*1 person working at a time, rotate when your teammate completes the farmers carry.
**RX+ = 70/50# farmers carry, 70/53# kb, GHD’s