CrossFit PTC – WOD
Gymnastics
EMOM 16
Min 1 = 10 HSPU*
Min 2 = 8 Under Arm Planks – R
Min 3 = 10 Pendlay Rows (95/65 or Metcon Weight)
Min 4 = 8 Under Arm Planks – L
*Take this time to work on HSPU. Complete as many as possible. Kickups to HS Holds for 20-30s is the scale. Under arm planks are shown in link starting at the 15 sec mark.
https://www.youtube.com/watch?v=HVi6im-rKZU&list=FLFDP0Xe22SW2wgcm67LUZdA
Metcon
Metcon (Time)
Complete for Time
2 Rounds
10 Thrusters (95/65)
10 Toes-2-Bar
2 Rounds
10 Thrusters (135/95)
10 Knees-2-Elbow
Rx55+ & Scale = (75/45); (95/65)
