CrossFit PTC – WOD

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Metcon (AMRAP – Reps)

Every 4:00 for 48:00 (3 rounds)

Station 1 – Row 500/450m

Station 2 – 25 burpees

Station 3 – Run 400m

Station 4 – Assault bike 1200m

RX+ 750m row, 40 burpees, 600m run, 1800m bike

***The goal of this workout is to build aerobic capacity and work on pacing. The goal is not to suffer for 48 minutes and barely finish each station. Scale the reps and distances to allow yourself a minimum of 1:30 rest after each station.