CrossFit PTC – WOD

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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!