WOD – Friday, October 5, 2018

CrossFit PTC – WOD

View Public Whiteboard

Gymnastics

Metcon (2 Rounds for reps)

Core WOD Warm-up

Complete 2 Rounds FGB Style

Battle Rope (R+L=1)

Bicycle Crunches (Elbows to knee)

Sit-ups

Straight Leg Raises

Rest 1 minute between rounds

Score = total reps for each round

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 20

Run 400

20 Box Jumps

20 Pull-Ups

5 Handstand Push-Ups (Sub Wall Climbs)

Rx+= Complete solo

Partners will complete each run together then partition reps as needed.