CrossFit PTC – WOD

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Metcon (3 Rounds for time)

From 0-15:00


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)