CrossFit PTC – WOD
Metcon (AMRAP – Reps)
With a partner:
20 minutes AMRAP of:
100/70 calorie bike
75 wall balls 20/14#
50 slam balls 20/15#
15 rope climbs (2 progressions = 1 rope climb)
Rest 5 minutes
Complete 1 mile relay run in increments of 200 meters
(Every 10 seconds of run = 1 less rep on workout)
* for example, an 8:00 mile (480 seconds = 48 less reps)
*Male/female pairs complete 85 calorie bike
