CrossFit PTC – WOD
Gymnastics
Complete 3 rounds of:
40s Battle Ropes
40s Plank Hold
40s Mountain Climbers
40s V-ups or double crunches (lemon squeezers)
Metcon
Metcon (Time)
Partner WOD, complete for time:
Row 5000/4000 (Switch every 250)
*Coed row 4500
Partner 1 will row while Partner 2 will stand holding two KB’s (or DBs) in the front rack position (must be touching). Rowing must stop when KB is not in a front rack.
KB weight = (35/18); DB = (35/20)
Rx+= (44/26); DB = (45/25)
Rx55+ & Scale = KB (26/13); DB = (25/15) or hold a single KB or DB in a goblet squat position
