Wednesday WOD

CrossFit PTC – WOD

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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