CrossFit PTC – WOD
Warm-up
Ring of Fire
Metcon (AMRAP – Reps)
“Get a Grip”
Teams of 4
4 Minute Stations : 1:30 Rest Between
Tire Flip/BB Hold (185/95#)
20m Sled Push-Pull/ Squat hold
Pullups/Hang from Bar
Situps/Dead Bug Hold
Calorie Row/Plank Hold
Rx+ = 225/115# BB Holds,CTB Pullups, GHD Situps
Each team will spend 4 minutes at each station with 1:30 rest btw stations. Three partners will be working at a time while one partner is performing the hold. Reps only count when hold is in progress. Rotate as needed.
