CrossFit PTC – WOD
Metcon
Metcon (4 Rounds for time)
“Trick or Treat”
Every 10 minutes, for 40 minutes (4 sets):
Row 500
Run 400
30 KBS (53/35)
12 Pull-ups
Rx+= (70/44); Strict Pull-ups
Record time each round
Cash Out
100 Flutter Kicks (R+L=1)
50 Sit-ups of GHD Sit-ups
25 HR Push-ups