CrossFit PTC – WOD
Metcon (3 Rounds for reps)
“Nightmare on Elm Street”
AMRAP 8
15 Push Press (75/45)
30 Lateral Bar Hop-overs
Max Calorie Row
Rest 3 Minutes
AMRAP 8
15 Hang Power Cleans (75/45)
30 Deficit Lunges (45# Plate)
Max 10m Shuttle Sprints
Rest 3 Minutes
AMRAP 8
15 SDLHP (75/45)
30 Plate Hops (45#)
Max Calorie AB
Rx+= (95/65)
Partner A will complete one round of the first two movements while partner B completes max reps of row, sprints and AB. Score is reps + calories for row, sprints and AB.
Dumbells and kettle bells can sub for barbell.
