CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
2x
5 Hands Only Inchworms
3 Strict HSPU or 30s HS Hold
1 Wall Climb
Gymnastics
EMOM 25
Min 1 = 40 Battle Ropes (each arm is a rep)
Min 2 = 30s L-Side Plank Hold
Min 3 = 20 Situps or 15 GHDs
Min 4 = 30s R-Side Plank Hold
Min 5 = 10 V-ups or Lemon Squeezers
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
10 KBS (53/35)
8 Push-ups
6 Pull-ups
Rx+= KBS (70/44); Deficit Pushups (M-45# Plates; W-25# Plates) Chest must touch ground between plates. CTB Pull-ups.
