CrossFit PTC – WOD
Conditioning
8 X 50m Running Sprints
2X40-50%; 2X65-75%; 2X85-90%; 2XMax Effort
*Sub 150m assault bike sprints if needed.
Metcon
Metcon (5 Rounds for time)
Every 4 minutes, for 20 minutes (5 Rounds):
9 Deadlifts (225/155)
12 Bar-Facing Burpees
15/12 Calorie Assault Bike
Rx55+ and Scale = (185/135)
*Stagger start by 2 minutes or sub 21/15 Cal Row if bikes are limited
Scale AB to 10/7 cal if needed.
Score is cumulative time.