CrossFit PTC – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams from 3-5
AMRAP 20
12/8 Calorie AB
25 Russian Plate Twists (45/25)
250/200 Meter Row
25 Slam Balls (15-20/10-15)
200 Meter Run
Scale = Reduce AB to 8/5 and slam balls to 15 reps if needed. Target is around 1 min of work or less at each station.
Each team member will start at a different station and advance to the next station only when open. Score is combined team rounds and reps. Row and run count for 1 rep every 10 meters.
