CrossFit PTC – WOD
Metcon (AMRAP – Rounds and Reps)
” Good Things Come in 3’s”
Partner WOD
9 Minute Stations, 1:30 Rest Btw
Station 1
A: 200m Run
B: 5 Pull-ups
10 Sit-ups
15 Air Squats
Station 2
A: 600m Assault Bike
B: 8 Burpees
16 Parallette Pass-through
Station 3
A: 12-10m Shuttle Sprints
B: 10 DB Hang Power Cleans (35/25)
5 DB Push Presses (35/25)
10 Slam Balls (20/10)
Rx+= (50/35); (25/15)
Partner 1 will complete A movement and Partner 2 will complete AMRAP of B . Partners will pick up where the other left off. Score is total rounds and reps at each station.
