CrossFit PTC – WOD
Gymnastics
EMOM 12
Min 1 = 15 Push-ups
Min 2 = 12/9 Cal Assault Bike
Min 3 = 10 DB Bench Row AHAP (each arm)
Metcon
Metcon (Calories)
Partner WOD
AMRAP 20
A: Calorie Row
B: 2 Rounds of
15 Med Ball Cleans (20/14)
10 Med Ball Sit-ups
1 Rope Climb (2:1 Prog)
Partner A will row for calories while Partner B completes 2 rounds of the triplet then switch with Partner A. Score is team calorie row.
