Thursday October 1, 2015

CrossFit PTC – WOD

Run 400 – Animal Farm (No Measure)

Run 400m

Animal Farm

2x

10m Inchworm

10m Spiderman

10m Crab Crawl

10m Bear Crawl
Skill work: Rope Climb

Metcon (6 Rounds for reps)

6 Rounds for reps:

in 2 min

First Run 200m

Then as many reps as possible in the remaining time of:

ODD minute: AMRAP Rope Climb

EVEN minute : AMRAP Bench Press (85% Body Wt)

Rest 2 Min

(rounds 1,3,5 do rope climbs. 2,4,6 do Bench Press)