Shred Feb 18, 2019
CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (8 Rounds for calories) 8 rounds: Row max effort calories (30s) rest/recovery row (90s) 1. Row
Here is what we found..
CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (8 Rounds for calories) 8 rounds: Row max effort calories (30s) rest/recovery row (90s) 1. Row
CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (5-5-3-3-3) Work up to a heavy set of 3 reps with form Metcon Metcon (AMRAP –
CrossFit PTC – WOD View Public Whiteboard 10k Row (Time) Max Effort 10k Row
CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (Time) “Hardball” Teams of 3 Assault Bike 100/70 Cal Rest 2 Min AMRAP 10 3-6-9-12-15…etc… Burpees
CrossFit PTC – WOD View Public Whiteboard Conditioning Metcon (Time) Complete for time: Rowing Sprints Row 1000 Rest 2 Min Row 500 Rest 1 Min
CrossFit PTC – SHRED View Public Whiteboard Weightlifting Metcon (No Measure) EMOM 8 Min: A: 8 Goblet Squats (As heavy as poss) B: 40 Sec
CrossFit PTC – WOD View Public Whiteboard Weightlifting Push Jerk (Heavy 3 Reps) Work up to a heavy 3 reps for the day with good
CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 35 With a Partner: Row 1000 20 Dumbbell thrusters (35/25)
CrossFit PTC – WOD View Public Whiteboard Conditioning 1-Mile Run (Time) Max Effort 1-Mile RunWear a vest (20/14) for an additional challenge. Metcon Metcon (AMRAP
CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 30 min Bike calories (30s) Alt Bird Dog (30s) Row (calories 30s)
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