CrossFit PTC – SHRED
Metcon (No Measure)
EMOM 10
1-3 burpees
100m run
Workout #2
400m run/500m row
2min rest
800m/1000m row
2min rest
1mile/2000m row
Workout #3
100 jump rope
50 step up (Low, fast box)
80 jump rope
40 step up
60 jump rope
30 step up
40 jump rope
20 step up
20 jump rope
10 step up
400m Run (Time)
Max Effort 400m Run
800m Run (Time)
Max Effort 800m Run
1-Mile Run (Time)
Max Effort 1-Mile Run
