CrossFit PTC – WOD
Metcon (Calories)
Partner Warm-up
“Calorie Challenge”
AMRAP 6
A: Max Calorie Row
B: Plank Hold (elbows)
R+= Max Assault Bike Calories
Metcon (AMRAP – Rounds and Reps)
“Take your Medicine”
AMRAP 18
A: AMRAP of
15 Floor Press (35/20)
10 Slam Balls (20/15)
B: One round of:
20 MB Russian Twists (20/14)
15 Straight Leg MB Sit-ups
10 MB Leg Raises
Rx+= (50/35); (25/20)
Rx55+= (16/10); (15/10)
Partner 1 will complete AMRAP of floor press and slam balls while Partner 2 completes one round of Ab movements then switch. Partners will pick up where the other left off. Score is rounds and reps of AMRAP A.
