CrossFit PTC – WOD
Metcon (AMRAP – Reps)
Teams of 3-4
“Rogue One”
AMRAP 20
Row 30/24 Calories
AMRAP of:
10 Box Jumps (24/20)
20 Toes-2-Bar
30 Push-ups
40 Sit-ups
Rx+= Box Jump (30/24); Dynamic Push-ups; GHD Sit-ups.
One partner will row for 30/24 calories while the other 2-3 partners complete the AMRAP partitioning as needed, one partner working at a time. Switch out rower when calories are reached.
Score is total reps + calories.
