CrossFit PTC – SHRED
Metcon (No Measure)
Warmup
Repeating for 8 minutes
P1 Row 250m
P2 Light KB swing
P1 150 Jump Ropes
P2 Squat Rock
Partner #1 Does top, Partner #2 Does Bottom. When one partner finishes move to next couplet. Round two switch top and bottom.
40 Thrusters
40 wall balls
40 Thrusters
40 wall balls
15 Toes to bar
30 Sit ups
30 Plate snatches
30 DB snatch
25 DB step up
25 Box jump
20 Jumping pull ups
15 ring rows
15 Cal row
15 Cal bike
100m Sled push
100m Sled pull
5 Rope climb progressions
10 Dball over shoulder
