CrossFit PTC – WOD
(No Measure)
Dynamic
Runners Complex/Arm Circles
Teach Movements
Metcon (Time)
Bring A Friend!
3 Rounds FGB Style:
Wall Ball / Wall Sit (RX: 20/14 Scale: 16/10)
Push up / Plank
Sit Up / Scissor Kick
Push Press / OH Hold (RX: 75/45 Scale: 45/15)
SDLHP (use kb)/ Prisoner Lunges (RX: 70/44 Scale: 44/26)
Rest 90 sec
Each round lasts 90 sec. Partner one does 45 sec Wall Ball while partner two does Wall Sit then switch the remaining 45 sec. Same goes for each movement
