CrossFit PTC – WOD

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Metcon (Time)

For time:

30/20 calorie assault bike

400m run

**this is a SPRINT, all out!!!

Metcon (5 Rounds for reps)

Tabata – all 8 sets before a 1:00 break and rotating

– Shoulder press 35/25# barbell (:10 “rest” with bar overhead)

– Hollow rocks/ dead bug rocks

– Barbell curl 35/25# (:10 “rest” with bar at 90 degree angle

– Abmat sit ups

– Banded tricep push downs (:10 “rest” in bottom of push down position)