CrossFit PTC – WOD
Warm-up
100m Row (Time)
100m Row
Row sprints.
Metcon (AMRAP – Rounds and Reps)
“The Walking Dead”
Teams of 3-4
A: AMRAP 12
15 DB Push Press (35/20)
10 Front Rack DB Lunge
6/4 Calorie Assault Bike
Max DB Deadlift (50/35)
Rx+= (50/35); (75/50)
Teams of 2-4 with each partner starting at a different station. Partners will cycle through the AMRAP with someone always completing DB deadlifts. Score is total team deadlift reps.
Metcon (Time)
Cash Out
“AB 240”
60 Flutter Kicks (1L+1R=1)
60 Reverse Crunches
60 Bicycle Crunches
60 Situps
