CrossFit PTC – WOD
Metcon
Metcon (4 Rounds for reps)
Teams of 3:
Each station is AMRAP 7 min with 2 min rest between stations.
Station A:
Partner 1: Sled Pull 200m (70/45)
Partner 2: Russian Kettle bell swing (70/53)
Partner 3: Rope climb
– 2 MIN REST
Station B:
Partner 1: Row 250/200m
Partner 2: Sledge hammer
Partner 3: Sumo Deadlift High Pull (75/55)
– 2 MIN REST
Station C:
Partner 1: Bike 18/15 Calories
Partner 2: Battle rope
Partner 3: Sit up
– 2 MIN REST
Station D:
Partner 1: 100m farmer carry (50/35)
Partner 2: Pull up
Partner 3: Squat
At each station Partner 1 is the pacer, Partners 2 and 3 are counters. Switch when partner 1 completes their task.
