CrossFit PTC – WOD
Metcon
Metcon (Time)
“Hardball”
Teams of 3
Assault Bike 100/70 Cal
Rest 2 Min
AMRAP 10
3-6-9-12-15…etc…
Burpees
Slam Balls (20-25/10-15)
Plate Hops (45#)
Rest 2 Min
Assault Bike 100/70 Cal
Rx+= Team of 2 (only if bike available)
Scale = 75/50 Cal AB
30 Min Time Cap
Partition reps as needed with one partner working at a time.
Score is total time and AMRAP rounds and reps.
Metcon (AMRAP – Rounds and Reps)
Score of AMRAP 10
