CrossFit PTC – WOD
Metcon (Weight)
20 minutes for load and quality of:
– Row 15/10 cals or bike 15/10 cals or run 200 meters
– 8 shoulder press (no racks, add weight each set if able)
– 8 strict pull ups
Shoulder Press
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Scale is 3:1 single underes
