CrossFit PTC – WOD
Back Rack Lunge (Work to heavy set of 20 for the day)
Take 4 sets to work to a heavy set of 20 back rack reverse lunges.
Between sets, complete:
– 1:00 plank hold
– 5-8 ring dips
Metcon (AMRAP – Reps)
With a partner:
10 min Max effort assault bike for max calories. Switch as desired.
A high Goal is 175+ for MM teams, 150+ for MF teams, and 125+ for FF teams
At the 10:00 mark
Run 400m together.
*Every :10 of your run times = 1 less rep on your score.
**for example, if my partner and I score 150 calories on the bike and we finish our run at 2:00, we would subtract 12 reps (120 seconds) for a score of 138.
