CrossFit PTC – WOD
Gymnastics
EMOM 20
Min 1 = 35s Battle Ropes (Varied)
Min 2 = 35s Single Arm Front Plank R*
Min 3 = 10/7 Assault Bike Calories
Min 4 = 35s Single Arm Front Plank L
Min 5 = 15 Hip Extensions or Supermans
*See link below starting at 28 sec mark
https://www.youtube.com/watch?v=HVi6im-rKZU&list=FLFDP0Xe22SW2wgcm67LUZdA
Metcon
Metcon (AMRAP – Rounds and Reps)
“Death by Power Cleans”
Min 1 = 1 Power Clean (135/85)
Min 2 = 2 Power Cleans
Min 3 = 3 Power Cleans, etc…
Cap of 15 Minutes
Rx+= (155/105)
Rx55+ and Scaled (95/65)
Enter score as rounds completed plus reps in uncompleted round.
