CrossFit PTC – WOD

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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