CrossFit PTC – WOD
Gymnastics
EMOM 12
Min 1= 5-10 HSPU/ or 3-5 Wall Walks/ or 5 Heavy DB Z-Press
Min 2= 35s Plank Hold of Choice
Min 3= 10s Max Cal Assault Bike
Record total AB calories
Assault Bike (Calories)
Metcon
Metcon (AMRAP – Reps)
AMRAP 17
50/34 Cal Row
40 Wall Ball (20/14)
30 Burpee Box Jumps (24/20)
