CrossFit PTC – WOD

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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