CrossFit PTC – WOD
Gymnastics
EMOM 9
Min 1= 10 Toes-2-Bar
Min 2= 3 HSPU or Wall Walks*
Min 3= 10s Max Cal Assault Bike
*Make HSPU strict if possible.
Record total AB calories.
Assault Bike (Calories)
Metcon
Metcon (5 Rounds for reps)
5 Rounds of:
In 2 Minutes Complete:
10 Burpees
Run 200
Max Burpees
Rest 3 Minutes
Scaled = 5 Burpees/Run 200/Max Burpees or reps that allow for the completion of the run by minute 1:30.
This should be max sprint/effort. More time is allotted for recovery. Score = burpees completed after the run ONLY.
