CrossFit PTC – WOD
Metcon (4 Rounds for reps)
“On-Off Switch”
EMOM 8
Buy-in: 5 Burpees
Max Battle Ropes (L+R=1)
EMOM 8
Buy-In: 10 Deadlifts (135/85 or KB)
Max Cal Assault Bike
EMOM 8
Buy-In: 5 Box Jumps (24/20)
Max Slam Balls (15/20)
EMOM 8
Buy-In: 10 Wall Balls (20/14)
Max Sit-ups
Rest 1 min between stations.
Rx+= (25/20 WB & SB); (185/125 DL)
KB’s of (53-70#s can be used for deadlift
One partner working at a time. Partner A will have a minute to complete the buy-in then AMRAP of the second movement – then rest for 1 min while Partner B does the same. Each partner will work a total of 4 minutes at each station. Score is total reps of second movement.
