CrossFit PTC – WOD
Gymnastics
EMOM 12
Min 1 = 30s HS Hold or Kick-up to HS Practice
Min 2 = 15 Ball Slams (20/10)
Min 3 = 15 KBS (53/35)
Metcon
Metcon (3 Rounds for reps)
AMRAP 4
6 DB Strict Press (35/20)
12 DB Box Step-ups (20″)
Rest 2 Min
AMRAP 4
6 DB Push Press (35/20)
12 Box Jumps (20″)
Rest 2 Min
AMRAP 4
6 DB Thrusters (35/20)
12 Box Jumps Overs (20″)
Rx+= (50/35)
Note:To keep to the spirit of the WOD, the subs for box jumps and box jump overs is 40 single unders and 7/5 Calorie Assault Bike.
