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WOD – Friday, March 29, 2019

CrossFit PTC – WOD

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Accessory Core Work

EMOM 12

Min 1 = 40s Flutter Kicks

Min 2 = 40s Sit-ups

Min 3 = 40s Hip Extensions or Superman’s

Min 4 = 40s V-ups

Metcon

Metcon (3 Rounds for reps)

6 Minutes to Complete

Run 800

Max Push-ups

Rest 3 Min

6 Minutes to Complete

Row 1000/800

Max Slam Balls (20/10)

Rest 3 Min

6 Minutes to Complete

Assault Bike 2400/2000

Max KBS (53/35)

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