CrossFit PTC – WOD
Metcon (3 Rounds for time)
From 0-15:00
“Jackie”
Row 1000m
50 thrusters 45/35#
30 pull ups
From 15:00-30:00
Run 800m
50 hang power clean + push press 45/35#
30 toes to bar
From 30:00-35:00
40 burpees for time
**score your time for each workout separately.
***If finish early, rest.
At home:
– Sub 800m run for row (about 4-5 minutes)
– sub jump squats if no weights for thrusters
– sub push ups if no pull ups bar
– sub deadlifts for clean +press (KB, DB, suitcase, water jugs, small child, etc.)
– sub sit ups for toes to bar (50 reps)
