CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
5 Mins Roll Back/Hips/Legs
Then
Row 500m
Then
3 X 100m Sprint Rows for Time (set rowers to 100m countdown)
For row sprints, enter your lowest time of the 3 sprints in seconds and tenths. For instance, if you row 17.3 sec, enter 17 in the seconds and .3 in the notes.
100m Row (Time)
100m Row
Metcon
Metcon (Time)
In teams of 2, complete the following for time
1200m run
72 KB swings (53/35)
36 Pullups
800m run
48 KB swings (53/35)
24 Pullups
400m run
24 KB swings
12 Pullups
Partners complete the running together, reps are team reps and split as needed
Rx+= C2B Pullups and 70/44 KBS
Masters Rx 60+ = 44/26 KBS
