CrossFit PTC – WOD
Metcon (AMRAP – Reps)
“Ring of Fire”
Teams of 2
5 Minute Stations of:
50m DB Waiters Walk/DB Triceps Ext.(35/20)
40 Battle Ropes/Burpees
30 Sit-ups/Calorie Assault Bike
20 Sledgehammer Strikes/Deadlift (185/95)
2 Min Rest Btw Stations
Rx+= 45/30 DB, GHD Sit-ups, 225/135 Deadlift
Partner A will complete the assigned reps for the first movement while Partner B completes AMRAP of movement two. Only movement two counts. Total team reps.
