CrossFit PTC – WOD
Metcon
Metcon (Time)
Teams of 3, For Time:
600 Meter Team Slam Ball Run (25/15)
6 Rope Climbs (2:1 Progressions)
20 Squat Cleans (135/85)
600 Meter Team Slam Ball Run (25/15)
9 Rope Climbs
30 Squat Cleans (135/85)
600 Meter Team Slam Ball Run (25/15)
12 Rope Climbs
40 Squat Cleans (135/85)
Rx+= Team of 2
Rx55+ and Scale (95/65)
Teams will run together sharing one slam ball, passing off as needed. If one of the team can’t run, the running members will complete three 200m laps and drop the slam ball for one of the laps to simulate their non-running partner. Non-running option is 2400m assault bike which is longer because its un-weighted. Goal is less than 35 minutes. Scale runs to 400m if needed.
