WOD – Tuesday, July 24, 2018

CrossFit PTC – WOD

EMOM 12 Sprint Complex (Up to 5 per station)

Station 1 = 50m Sprint

Station 2 = 10s Max Effort Assault Bike

Station 3 = 20s Max Effort Row

*Complete assigned movement EMOM for 4 minutes at each station. Rest 1 Min between stations. Complete 3 stations.

Complete for Time:

20 Power Cleans (135/85)

30 Box Jumps (24/20)

100m Farmers Carry (35/20)

20 Squat Cleans (135/85)

30 Bulgarian Split Squats

100m Farmers Carry (35/20)

20 Back Squats (135/85) From the Ground

30 Alt. Jumping Lunges

100m Farmers Carry (35/20)

Rx+ = (155/105);(50/35)

Rx55+= (95/65)

Talk with a coach about your goals, get the plan to achieve them.