CrossFit PTC – WOD
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.
