CrossFit PTC – WOD
(No Measure)
Jump N Rope Warm Up (1x thru)
Groiner/Down dog/pigeon pose
3 rounds or 5 min
5 pull ups
10 push ups
15 squats
Burgener /Clean Skills
EMOM-12 min
Odd: 2 HSPU or HS Hold for 15s
Even: Plank hold for 20s
Metcon (AMRAP – Rounds and Reps)
AMRAP – 20 min
10 Double unders
3 pull ups/3 ring dips
20 Double Unders
6 pull ups/6 ring dips
30 Double unders
9 pull ups/9 dips
40 Double unders
12 pull ups/ 12 dips
50 Double unders
15 pull ups/15 dips
60 double unders
18 pull ups/18 dips
70 double unders
21 pull ups/21 dips
80 double unders
24 pull ups/24 dips
90 double under
27 pull ups/27 dips
Continue sequence till time is up
RX+ (3 pull up/3 dip = 1 muscle up)
so 10/1, 20/2, 30/3, 40/4, 50/5…
Score the completed round ie round 5 is 50 du/15 pu/15 dips and the number of reps in the partial round.
