CrossFit PTC – WOD
Metcon (AMRAP – Reps)
From 0-12:00 AMRAP
Row 20 calories
10 burpees over the rower
From 12-17:00 Rest
From 17:00-29:00
Run 1 mile (sub 4800m/3 mile bike)
Max effort Burpees in remaining time
From 29-34:00 Rest
From 34:00-37:00
Max effort Squat + plate hop on 25# plate.
**score is total burpees + total squat plate hops
RX+ Run 1800m (200 extra meters)
Bike 5400m
