CrossFit PTC – SHRED
Weightlifting
EMOM 10 Min
Odd: Weighted Step-ups (10 Alternating Dumb bell weighted Step ups)
(ie 5 each leg)
Even: Turkish Get Up (4 (2 ea side))
Metcon
Seven Heaven (SHRED) (Time)
Teams of 2:
150 Battle Rope Reps
100 ABMAT Situps
100 Wall Balls
800m run together
100 KBS (53/35)
50 DB Push Press (35/25)
150 DUs (3:1 Singles)
(30 minute time cap)