CrossFit PTC – WOD
Metcon
Metcon (4 Rounds for time)
Every 8 Minutes for 32 Minutes (4 Sets)
Row 1000/800
15 OH Walking Lunge Steps (45/25)
20 Russian Twists (45/25)
Enter time for each round for a total time.
Cash Out
21-15-9
AB Calories (W= 15-10-6)
Push-ups
Sit-ups or GHD Sit-ups
Women use 15-10-6 only for AB, use 21-15-9 for pushups and sit-ups.
