CrossFit PTC – WOD
Metcon
Metcon (5 Rounds for reps)
“Downward Spiral”
Teams up to 5
5 Rounds, 30s Work/ 15s Rest of:
Pull-ups (or sub)
Ball Slams (20/10)
Burpees
Overhead MB Sit-ups (20/14)
Landmine Press (Alt R/L)(90/45)
Rest 1 Minute
+ Bonus Movement!
Rx+= Slam Ball (35/25); Sit-ups(25/20)
Teams will rotate through completing max reps for 30s of each movement then resting 15s between stations. Score is total reps each round + mystery movement reps.
