CrossFit PTC – WOD
(No Measure)
Row 500
roll legs/banded hamstrings/banded IT Band
2x
10 Banded good mornings
10 Banded side steps R &L
5 Ninja roll ups
15-30 Sec ring support
Clean ( 2/45%, 2/55%, 2/65%, 2(2/75%) ,1/85%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min
80m Farmers Carry (down 40, back 40)
12 Box Jumps (24/20)
24 Sit ups
Farmers Carry = 35/25#
Farmers carry – Count as 2 reps (down = 1) so 38 reps /round
