CrossFit PTC – SHRED

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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