CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump N Rope warm up – 3 min
2x
10 Kb Swings
10m Bear Crawl
10 empty bar push press
10m Backward Bear crawl
Weightlifting
Push Press (3×5 as heavy as possible.)
Do 2 warm up sets to get to about 70-75%, then do 3
sets of 5 (add weight if possible)
Ten minute time cap.
Metcon
Metcon (AMRAP – Reps)
EMOM 30 or 6x ea
A: 10 Burpees
B: 45s Row for Cal
C: 45s Bike for Cal
D: 45s HS Walk/20s HS Hold
E: Double Unders
Scaling:
8 Burpees/Double unders
(Scale so that burpees are completed in 40s)
Score is total Calories (rower, bike) + Double unders
