CrossFit PTC – WOD

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Metcon (AMRAP – Reps)

2 rounds of:

8 minutes of:

Row 40/30 calories

25 Kb swings 53/35#

15 hand release burpees

Max effort rope climbs

Rest 2:00

*score is total rope climbs

8 Minutes of:

Assault bike 40/30

25 GHD sit ups (scale to abmat sit ups)

15 hand release burpees

Max effort rope climbs

*score is total rope climbs

Rest 2:00

Go through this sequence 2 total times.

Rx+ – 50/40 cals, 35 kB/ghd, 25 burpee