CrossFit PTC – WOD
Metcon (AMRAP – Rounds and Reps)
3 sets of:
8 minute AMRAP of:
Row 50/40 calories
40 weighted step ups 25/15# (20″ for all)
30 burpees
20 pull ups
Rest 2:00 between AMRAP, pick up where you left off each time.
After the final 2:00 rest, Run 1 mile for time (sub 3 mile bike)
1-Mile Run (Time)
Max Effort 1-Mile Run
