CrossFit PTC – WOD

Metcon (AMRAP – Reps)

“Icing on the Cake”

Teams of 2

2 Minutes to Complete:

9 Wall Balls (20/14)

10 KBS (53/35)

20 ABMAT Situps

AMRAP Snatch* Ladder

Rest 2 Minutes

*Sub for snatch is clean.

Ladder based on 1-RM=

Round 1) AMRAP @ 60%

Round 2) AMRAP @ 70%

Round 3) AMRAP @ 80%

Round 4) AMRAP @ 90%

Round 5) AMRAP@ 100+%

Partner A will first complete wall balls, KBS and sit-ups then use the remainder of the 2 minutes to complete AMRAP of snatches with ascending weight each round. Then partner A will rest as partner B goes. 5 rounds each. Score is combined number of successful snatches.

Snatch

Clean