CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Animal Farm
EMOM 12 min
A: Dead bugs – 40s
B: Side Plank L -20s/R (20s)
C: GHD Sit Up – 15 or 40s
Metcon
Metcon (Time)
Run 800m
10 Hand stand push ups
20 Pull ups
30 Box Jumps
40 Russian Twist (R + L = 2) (45Db or 44#Kb/35 Kb)
50 sit ups
Run 800m
24 min time cap….If you aren’t leaving on run by
19 min you are capped.
