CrossFit PTC – WOD
Conditioning
EMOM 12 Sprint Complex (Up to 5 per station)
Station 1 = 50m Sprint
Station 2 = 10s Max Effort Assault Bike
Station 3 = 20s Max Effort Row
*Complete assigned movement EMOM for 4 minutes at each station. Rest 1 Min between stations. Complete 3 stations.
Metcon
Metcon (Time)
Complete for Time:
20 Power Cleans (135/85)
30 Box Jumps (24/20)
100m Farmers Carry (35/20)
20 Squat Cleans (135/85)
30 Bulgarian Split Squats
100m Farmers Carry (35/20)
20 Back Squats (135/85) From the Ground
30 Alt. Jumping Lunges
100m Farmers Carry (35/20)
Rx+ = (155/105);(50/35)
Rx55+= (95/65)
