CrossFit PTC – WOD
Gymnastics
Complete 3 Rounds of:
Complete 1:30 at each station/30s Trasition Btw Stations
Station 1 = 150m Front Rack KB Carry (53-70/35-53)*
Station 2 = Max Weighted Pull-ups**
Station 3 = 3 X 20s Max Hollow Rocks
*Carry a single KB in the front rack position like a goblet squat.
**Sub with strict pull-ups/holds + negatives on bar or rings/ banded pull-ups
Metcon
Metcon (Time)
Complete for Time
Run 800, then
Complete 3 Rounds of
25 KBS (53/35)
25 Sit-ups
Then, Run 800
Rx+= (70/53); GHD Sit-ups
