CrossFit PTC – WOD
Metcon
Metcon (4 Rounds for time)
Every 8 Minutes, for 32 Minutes (4 Rounds)
18/12 Calorie Row
20 Sit-ups
20 KBS (53/35)
600 Meter Run
Rx+= 18/12 Assault BIke; 800 Meter Run
If athlete is not finishing before 7 min in round 1, adjust run to 400 meters.