CrossFit PTC – WOD
Gymnastics
EMOM 12
Min 1: 40s Double-Kettlebell Overhead Carry (18-35/35-53)*
Min 2: 8 Single-Arm Ring Rows – R
Min 3: 8 Single-Arm Ring Rows – L
Min 4: 40s Hollow Rocks or Hollow Hold
*Can sub DBs if needed. Scale with single-KB carries
https://www.youtube.com/watch?v=6zZy5fCWUxA
Metcon
Metcon (6 Rounds for reps)
“Ghostly Encounters”
6 Rounds of:
1 Min Max Cal Row
1 Min Max Burpees
1 Min Max Plate Hops (45# Plate)
1 Min Rest
Rx+= Sub AB Cal for Row
