CrossFit PTC – WOD
Warm-up (No Measure)
4x 1:00 max effort ARMS ONLY assault bike. Rest as needed and rotate through if big class
Metcon (No Measure)
5 sets of:
– Dumbell z-press x 10 reps
– Strict pull ups/ring rows x 5 rep (add weight if able)
– 15-20 v ups/ sit ups/ ghd sit ups
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP of:
200m Run
10 dumbbell thrusters 35/20#
Rx+ 50/35#
**Run counts as 20 reps