CrossFit PTC – WOD
Complete 4 rounds of:
8 Front Rack Weighted Bulgarian Split Squats w/DB (each leg)*
45s Side Plank (Rotate L & R)
100m Suitcase Carry (50m L & R – AHAP)
*Place a DB or KB in the front rack position. Go AHAP.
Metcon (AMRAP – Reps)
Min 1 = 10/7 Cal AB
Min 2 = 20 Wall Balls (20/14)
Min 3 = Run 150 (Down center lane)
Rx+= 15/10 Cal AB; 25 Wall Balls
Rx55+= 16/10# Wall Balls
Scaling = 8/5; 15 Wall Balls; Run 100
You earn 1 point every time you complete the assigned reps within the minute. A perfect score is 21 points. If you do not complete the work within the minute, no point and move on to the next movement. Who can get a perfect score?