CrossFit PTC – WOD
Metcon (AMRAP – Reps)
Core Warm-up:
21-15-9
AB mat sit ups
Floor Wipers
Hip Extensions
“Training Day”
Teams of 3-5
18 Min Clock
A) 18 Min Rower Max Calories
*1 player on rower at all times, switch players anytime
B) 6 Min AMRAP
Power Clean + Squat Clean + Front Squat 95/65 lbs*
*Must tag your teammate to switch in and out.
C) 12 Minute AMRAP
10 Entire Team Burpees
20 Entire Team Box Jumps
30 Partner Wallballs (20/14)
40 Pullups/Ring Rows
Rx+= Air Assault Bike for Calories; Power Snatch + Squat Snatch + OHS 95/55lbs*
Entire = all teammates except player on bike/rower completed movement.
