CrossFit PTC – WOD
Goat Work
Take 10 minutes to review and practice 19.4 movements.
Metcon
Metcon (Time)
Complete for Time:
Row 1000, then
Two Rounds of:
75 Air Squats (To a target)*
50 Hand-Release Push-ups
25 Slam Balls (20/10)
Then, Row 1000
Rx+= Wear a vest (20/14) only durng non-rowing elements.
*Set up a taget using plates with ABMAT on top where the crease of the hip is just below the knee. Must touch target and open completely at the top every rep.
