Christmas Eve WOD

CrossFit PTC – WOD

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Metcon (No Measure)

10 Minute EMOM for quality of:

Min 1 – :40 plank hold

Min 2 – :40 hollow rocks/ dead bug rocks

Metcon (2 Rounds for reps)

“Naughty or Nice”

12 Minute AMRAP of:

15 KB swings 53/35#

12 hand release push ups

9 goblet squats 53/35#

Rest 3:00

12 Minute AMRAP of:

Run 200m

10 burpee box jumps 24/20″

**Score run as 20 reps

Masters 55+ 44/26#, step ups okay