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SHRED Dec 23, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 200m

Bandy Shoulders

Go over and try movements

Metcon

SHRED 12 Days of Christmas (Time)

1 KB Deadlift 70/53

2 Manmakers 30/20

3 HSPU

4 Pull ups

5 Ring Dips

6 Wall Balls 20/14

7 Floor Press 30/20

8 Burpees

9 Squats

10 DB Strict Press 30/20

11 DU’s

12 Prisoner Lunges
Each time you advance to the next element you must repeat the ones before right after. So for example when you get to and do 5 ring dips then you will repeat 4, 3, 2, 1 then go to # 6

30 minute Time Cap

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