CrossFit PTC – WOD
Metcon (AMRAP – Reps)
“Line Dancing”
Teams of 4
AMRAP 25
Round 1
200m Run
20 Wall Balls (20/14#)
250m Row
20 Box Jumps (24/20)
Round 2
300m Run
30 Wall Balls (16/12#)
375m Row
30 Box Jumps (20/16)
Round 3
400m Run
40 Wall Balls (12/10#)
500m Row
40 Box Jumps (16/12)
Rx+= Wall Balls (25-20-16/20-14-12); Box Jump (30-24-20/24-20-16)
Scaled = Wall Balls (16-14-10/10-8-6) and Box Jumps (16-12-10/16-12-10)
Each team member will start at a different movement for each round and rotate through until all have completed assigned reps. Then the team will rotate to the next round.
