CrossFit PTC – WOD
Warm-up (No Measure)
Rowling warm up – for about 10-15 minutes.
Row at a moderate/hard effort and try to get the meters to stop exactly on 100 meters.
Keep in mind once you put the handle down it will continue to roll over a bit.
**for every meter over 100, complete 2x the number of air squats.
**for every meter under 100, complete that many burpees
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP With a partner, alternating full rounds of:
20 meter farmers carry 35/20#
10 double dumbbell hang squat cleans 35/20#
20 meters farmers carry
Rx + 50/35#
Metcon (Calories)
5 minute max calorie bike with your partner. Switch as desired.
