CrossFit PTC – WOD
Metcon (AMRAP – Reps)
3 rounds for quality and total reps of:
1:00 Abmat sit ups
:30 rest
1:00 hand release push ups
:30 rest
1:00 single unders
:30 rest
RX+ GHD sit ups, double unders
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP with a partner, alternate complete rounds of:
7/5 calorie bike
10 KB swings 53/35#
15 wall balls 20/14#
*Each round is an all out sprint