CrossFit PTC – WOD
Warm-up
Take 10-15 minutes to warm up OHS and review power snatch.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 17
10 OHS (95/65)
20 Box Jumps (24/20)
30 Ball Slams (20-25/10-15)
20 Burpees
10 Power Snatch (95/65)
Rest 3 Min (with running clock)
At Min 20, Row 1500 m for time
Rx+= (115/75)
Rx55+ & Scaled = (75/45)
There will be two scores. Complete the 17 minute AMRAP for max rounds and reps, then rest 3 minutes with running clock. On minute 20, complete a 1500m row for time. Ex score = (3+4/6:25)
