CrossFit PTC – WOD
Warm-up
Metcon
Warm-up (No Measure)
Run 400
Obstacle Course
– Agility ladders
– Box jumps
– Parallet jumps
– animal farm
Then work on MBC as a group.
Metcon (AMRAP – Reps)
‘Walk this way’
Teams of 4
AMRAP 20 Min
Waiters Walk 100m each arm 40/25
Med Ball Cleans (20/14)
Russian Twist (53/35-Kb)
Row Calories
Waiters walk is the timer. Each station rotates when the waiters walk client. Rusian twist counts R+L = 1. Team total points = MBC +Twist+ Calories
