CrossFit PTC – WOD
Metcon (AMRAP – Reps)
Partner Workout A
16 min EMOM:
15/12 Calorie Row
16 Prison Lunges
1 person completes 8 rounds of 15/12 calories on the minute, while the other completes 8 rounds of 16 prison lunges on the minute. After 8 rounds, partners switch places. Score is total reps.
RX+ = 18/15 Calories, 20 Jumping Lunges
Metcon (AMRAP – Rounds and Reps)
Partner Workout B
12 min AMRAP:
One partner working at a time, one person completes a full round then switches.
Rx+ = Deficit Push-ups (45# plates), and GHD sit-ups