CrossFit PTC – WOD
Gymnastics
EMOM 10
Min 1 = 5 Pendlay Rows AHAP
Min 2 = Max Ring Dips*
*Sub ring MUs if you have them
Record # of dips in your WOD notes
Pendlay Row (5X5)
Dips
Muscle Up
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 20
15 DB Z-Press (35/20)
20 Air Squats
15 T2B
20 Power Cleans (95/65)
Rx+= HSPU; (135/95)
Partition team reps as needed however each partner must perform at least 5 reps of each movement.