CrossFit PTC – WOD

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Conditioning

Metcon (Time)

Rowing Sprints for Time

3 X 750 Meters

Rest 3 Minutes Between Each Round

Score is cumulative time.

Metcon

Metcon (2 Rounds for reps)

Partner WOD

AMRAP 8

A: Max Calorie Row

B: 10 Burpees

20 Box Jumps (24/20)

Rest 2 Min

AMRAP 8

A: Max Calorie Assault Bike

B: 10 Burpees

20 Alternating DB Snatches (40/25)

Rx+= (50/35)
Partner A will complete AMRAP of row or assault bike while Partner B completes the couplet, then switch. Score is combined calories of row and assault bike.