CrossFit PTC – WOD
Metcon (No Measure)
12 Minute EMOM of:
Min 1 – Pistol practice (scale to a box/ holding a band/ holding pole)
Min 2 – 5 Power clean and push jerk at 50% of power clean max (light weight, cycle efficiently)
Min 3 – 10 box jumps/ step ups 24/20″
(alternate style each round to see which style is fastest and most efficient for you)
Metcon (Time)
With a partner:
2,000m row
100 wall balls 20/14#
100 hand release push ups
1,000m row
**break up reps and row as needed with your partner
