CrossFit PTC – WOD

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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.