CrossFit PTC – WOD
Metcon (5 Rounds for reps)
Teams of 4:
– Station 1:
40m shuttle farmers carry (35/25)
(yes there is no switch here…just keep rotating for 5 min)
– Station 2:
Box Jump (2 people)
Kettle bell swing (2 people)
– Station 3:
Calorie Row
Russian twist (45/25 plate)
– Station 4:
Seated sled pull
Floor press (40/30)
– Station 5:
Tire flip/jump
Sledge hammer swing
Each station is 5 min switch on 2:30
2 min transition between stations.
