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CrossFit PFT – WOD

Metcon (AMRAP – Reps)

4:00

3 Rounds:12 DL, 9 Hang Power Cleans, 6 Push Jerk 95/65

Max Calorie Row in remaining time

Rest 4:00

Metcon (AMRAP – Reps)

4:00

2 Rounds

12 DL, 9 Hang Power Cleans, 6 Push Jerk 115/75

Max Calorie Row in remaining time

Rest 4:00

Metcon (AMRAP – Reps)

4:00

1 Rounds

12 DL, 9 Hang Power Cleans, 6 Push Jerk 135/95

Max Calorie Row in remaining time

Metcon (AMRAP – Reps)

Alternating Tabatas (8 rounds of each alternating)

Strict Hanging Knee Raises

Ab Mat Sit Ups