CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 750
Spiderman/Pigeon/Couch
Teach Group Medball Clean
Teach Group Hollow Rock
EMOM – 12 min
1. 2 Rope Climbs (good rope climbs? Work on legless)
2. Hollow Rock hold/Hollow rock 30s
Metcon
Metcon (Time)
Partner WOD
For Time:
Row 4000/3500
200 Med ball cleans (20/14)
Both partners working, rotate as desired until both tasks are completed.
If you complete either the row or the med ball cleans then only one partner working at a time.
