CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
EMOM 12
A: Dumb Bell Front Squat x8
B: Dumb bell renegade row (5 ea side no push up)
C: Dumb bell wood chop (5 ea side)
https://youtu.be/Rf-2l8Z40dg
Metcon
Metcon (Time)
5 Rounds for Time
10 DB Thrusters (35/20)
10 Burpees
Rest 1 Min
With a running clock. Do 10 Thrusters then 10 Burpees, rest 1 min and repeat. Time ends on last Burpee and includes the 4 minutes of rest between rounds.
Cash Out
Metcon (No Measure)
Cash out
50 banded face pulls
50 Hip extensions
1 Min side plank ea side
