CrossFit PTC – WOD
(No Measure)
Row 500
banded bully, subway, banded dislocates, groiner, pigeon
1x
10 wall washers-pvc
10 push ups
10 abmat
EMOM-12 min
Odd: 2 HSPU or HS Hold for 15s
Even: L-sit hold – 15s (Rings, parallets, or hanging from bar)
Metcon (Time)
3 rounds for time
Run 400m
Row 500
20 over the bar (or rower) burpees.
(Time cap = 25 min)
