CrossFit PTC – WOD
Warm-up (No Measure)
3 rounds for quality and warmth of:
1:00 banded glute bridges
1:00 core plank
1:00 red band pull aparts
200m jog
Metcon (2 Rounds for reps)
10 minute AMRAP with a partner of:
Partner 1 – Assault bike Cals
Partner 2 – run 200m
*Score is total cals
Rest 3 minutes
10 minute AMRAP alternating rounds with a partner of:
10 hang power snatches 75/55#
10 overhead squats 75/55#
20 abmat sit ups
RX+ 95/65#, 10 toes to bar for sit ups
**score is total reps
