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WOD – Wednesday, March 21, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

2x

1 Min Each of:

Assault Bike

V-Sit Rollovers

Jumping Rope

Ninja Rollups

Foam Roll/Mobility as Needed

Metcon

Flip the Switch (Time)

Complete chipper in as few rounds as possible. A round is a minute long with 30 secs of work followed by 30 secs of rest.

200 Double Unders

150 Situps

100/70 Cal Row

50 Burpees

Rx+= 300 Double Unders

Scale for Double Unders is 400 Singles

40 Min Time Cap
Record the score as time using the number of rounds plus the number of seconds used in the last round.

Ex. If you are in round 30 and finish at 15 secs, then your time is 30:15

Extra Credit

40 Double Crunches (Lemon Squeezers)

30 Bicycle Kicks (L+R=1)

20 Hollow Rocks

10 Clapping Push-ups

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