CrossFit PTC – WOD
Metcon (AMRAP – Reps)
“Posterior Chain Gainz ”
(Partner Workout)
5 stations – 5 mins each station, 1 mins rest between each one.
1) Dumbbell prison lunges 35/25#
2) Burpees (together)
3) Jumping banded air squats
4) V-ups (together)
5) Sumo KB deadlift 70/53#
*Partners will alternate on 1, 3, & 5. 2 & 4 will be performed together. Score equals total reps.
** Rx+ = 50/35# db lunges, GHD situps, 2 kbs instead of one for DL
