CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 400m
bands- scap pull, subway, face pull, bent row, bully,
2x 5 ring rows
10 push ups
15 squats
Metcon
Metcon (Time)
50/25 – 40/20 – 30/15 – 20/10 – 10/5
Box Jumps
Pull-Up
CASH OUT death by T2B on floor (starting at 12 increase by 2)
