CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
EMOM 12
A: 8 Bulgarian Split Squats (ea leg)
B: 40s Plank
C: 8 weighted lateral step ups (ea leg)- 12-16 inches
D: 8 Renegade rows (4 ea side)
Metcon
Metcon (5 Rounds for reps)
5 rounds
2 minute running clock
Row 250m
Then as many Wall Balls as possible – (20:14)
Rest 2 minutes
Reps Total Wall Balls each round