WOD – Wednesday, February 27, 2019

CrossFit PTC – WOD

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Conditioning

8 X 50m Running Sprints

2X40-50%; 2X65-75%; 2X85-90%; 2XMax Effort

*Sub 150m assault bike sprints if needed.

Metcon

Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 Rounds):

9 Deadlifts (225/155)

12 Bar-Facing Burpees

15/12 Calorie Assault Bike

Rx55+ and Scale = (185/135)

*Stagger start by 2 minutes or sub 21/15 Cal Row if bikes are limited

Scale AB to 10/7 cal if needed.

Score is cumulative time.