CrossFit PTC – WOD
Warm-up
Row- Animal Kingdom (No Measure)
Row 500
2x:
10m Inchworm
10m Bear Crawl
10m Crab Crawl
10m Duck Walk
Then 30 singles/30 double unders
Metcon
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
