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WOD Tuesday June 20, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

5 Mins Roll Back/Hips/Legs

Then

Row 500m

Then

3 X 100m Sprint Rows for Time (set rowers to 100m countdown)
For row sprints, enter your lowest time of the 3 sprints in seconds and tenths. For instance, if you row 17.3 sec, enter 17 in the seconds and .3 in the notes.

100m Row (Time)

100m Row

Metcon

Metcon (Time)

In teams of 2, complete the following for time

1200m run

72 KB swings (53/35)

36 Pullups

800m run

48 KB swings (53/35)

24 Pullups

400m run

24 KB swings

12 Pullups

Partners complete the running together, reps are team reps and split as needed

Rx+= C2B Pullups and 70/44 KBS

Masters Rx 60+ = 44/26 KBS

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