CrossFit PTC – SHRED
Metcon (Time)
100m run after each movement –
3 rounds of:
10 box dips
10 alternating dumbbell bench press (10 each arm)
10 tempo push ups
then….
3 rounds of:
30 dumbbell hang clean
10 pull ups (ring rows)
10 double dumbbell bent over row
***for clarification, do 10 box dips, run 100m, 10 bench press, run 100m, 10 push ups, run 100m x 3 rounds.
Same thing for the second part
