CrossFit PTC – WOD

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Metcon (AMRAP – Reps)

3 rounds for reps and quality of:

1:00 max GHD sit ups (scale to abmat sit ups)

:30 rest

1:00 max rope climbs

:30 rest

1:00 core plank hold (score as 1 rep if unbroken)

:30 rest

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

Run 200m

20 ball slams 20/15#

10 burpees

**a fully completed run counts as 20 reps