CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3X Rowling
2 air squats for every meter over 100
+ 10 pushups every round
Gymnastics
EMOM 12
Min 1 = 20 ABMAT or GHD Situps
Min 2 = 10 Parallette Pass-Through (no push-up)
Min 3 = 40 Sec Bird Dogs (alternate 10s)
Metcon
Metcon (Time)
Double Jackie for Time
With a partner:
Partner 1 completes:
1000m Row
50 Thrusters (45/35)
30 Pull-ups
Then Partner 2 Completes
30 Pull-ups
50 Thrusters (45/35)
1000m Row
