CrossFit PTC – WOD
B A
PU: 66, 145
DU: 92, 284
SS: 30s, 45s, 55s,A/100 speed steps
(No Measure)
Run 400
Dynamic Warm up
Ghost (6 Rounds for reps)
6 Rounds for points:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Metcon (AMRAP – Rounds and Reps)
Body Weight WOD:
AMRAP 12 min
5 Hand Stand Push Up/A-Frame pushup
10 Pistols
20m Shuttle sprint (out 20m/back 20m)
