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WOD – Tuesday, January 1, 2019

CrossFit PTC – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Teams from 3-5

AMRAP 20

12/8 Calorie AB

25 Russian Plate Twists (45/25)

250/200 Meter Row

25 Slam Balls (15-20/10-15)

200 Meter Run

Scale = Reduce AB to 8/5 and slam balls to 15 reps if needed. Target is around 1 min of work or less at each station.
Each team member will start at a different station and advance to the next station only when open. Score is combined team rounds and reps. Row and run count for 1 rep every 10 meters.

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