CrossFit PTC – WOD

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Warm-up (No Measure)

3 rounds for quality and warmth of:

1:00 banded glute bridges

1:00 core plank

1:00 red band pull aparts

200m jog

Metcon (2 Rounds for reps)

10 minute AMRAP with a partner of:

Partner 1 – Assault bike Cals

Partner 2 – run 200m

*Score is total cals

Rest 3 minutes

10 minute AMRAP alternating rounds with a partner of:

10 hang power snatches 75/55#

10 overhead squats 75/55#

20 abmat sit ups

RX+ 95/65#, 10 toes to bar for sit ups

**score is total reps