CrossFit PTC – WOD
Metcon (4 Rounds for reps)
“Stop. Hammer Time.”
Teams of 2
6 Minute stations of:
10 Burpee Pullups/Situps
20 Sledgehammer Strikes/ Russian Twists (35/26)
20/16 Calorie Row/Single-Arm DB Snatches*(35/20)
40 Battle Ropes/Hollow Rocks
2 Minutes Rest Btw Stations
Rx+ = GHD Situps; DB Snatch (50/35)
*Beginners sub KBS for snatches
The first movement will serve as the pacer and the second movement will count for score. When the pacer reps are complete rotate keeping a running count of movement two.
