CrossFit PTC – WOD
Accessory Core Work
EMOM 12
Min 1 = 20 Situps + 10 Straight Leg Raises
Min 2 = 50m Farmers Carry (AHAP)
Min 3 = 40s Plank Hold
Min 4 = 30s Assault Bike (Slow-Med-Fast)
Metcon
Metcon (Time)
Complete for Time:
50/35 Calorie Row
125 Double Unders (375 Singles or DU Prog)
Run 1 Mile
125 Double Unders
50/35 Calorie Row
DU Prog = Sub 60 DUs counting attempts each set
Sub 40/25 Assault Bike and 2000m Row if athlete can’t run
