CrossFit PTC – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 – Teams up to 3
Station 1:
15 Power Cleans (95/65)*
10 STOH
Station 2:
Two Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
Station 3:
Cal Row (30/20)
Rx+= (115/85); Cal Assault Bike (24/16)
Rx55+= (75/45)
*For SHRED’rs, convert Station 1 to 10 DB Power Cleans (30/15) and 10 Push Press.
Each partner will start at a different station and rotate through. Cannot start next station until work is completed. Score as individual. Each time you complete a station is a round (3 rounds per cycle) + reps in your uncompleted round. Scores should be 9-12 round range.
Can be completed as team of 2 or individual if space available.
