CrossFit PTC – WOD
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