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Shred- August 24, 2018

CrossFit PTC – SHRED

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Metcon

Not so Filthy Fifty (TimeCap) (Time)

50 box jumps (24/20)(4 min)

50 Jumping pull ups (8 min)

50 Kettle Bell swings (35/26)(12 Min)

50 Prison Lunge (16 min)

50 Push ups (20min)

50 Squats (24 min)

50 Sit ups (28 min)

50 Wall Ball (20/10′, 14/9′)(32 Min)

50 Burpees (36)

(coach note)

36 min time cap, call out every 4 minutes, if not on the appropriate station athlete switches to next (ie at 8 min if not complete with Jumping Pull ups (or station #2) then write down where you were (ie 36 pull ups) and switch to next station- squats (or station 3). Do not wait till 4 min to change stations, and if you are ahead you do not need to change at the 4 min mark.

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

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