WOD – Friday, August 24, 2018

CrossFit PTC – WOD

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Gymnastics

EMOM 9

Min 1= 10 Toes-2-Bar

Min 2= 3 HSPU or Wall Walks*

Min 3= 10s Max Cal Assault Bike

*Make HSPU strict if possible.

Record total AB calories.

Assault Bike (Calories)

Metcon

Metcon (5 Rounds for reps)

5 Rounds of:

In 2 Minutes Complete:

10 Burpees

Run 200

Max Burpees

Rest 3 Minutes

Scaled = 5 Burpees/Run 200/Max Burpees or reps that allow for the completion of the run by minute 1:30.

This should be max sprint/effort. More time is allotted for recovery. Score = burpees completed after the run ONLY.