CrossFit PTC – WOD
Metcon (Time)
Partner WOD
“The Hateful Eight”
A:Complete 8 Rounds for Time
8 Push-ups
8 Sit-ups
8 Air Squats
8 Slam Balls (20/15)
8 Deadlifts (95/65)
8 Hang Power Cleans (95/65)
8 Shoulder to Overhead (95/65)
8 Burpees
B: Max calorie AB, Max Calorie Row or 10m Shuttle Run
Rx+= 135/85
Rx55+ and Scaled = 75/45
Partner A will complete one full round of the movements while Partner B max calorie bikes, rows or 10m shuttle runs, then switch. Each partner will complete 4 rounds each for a total of 8 per team. Calories for bike, row or 10m run will be deducted off total time!
