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Shred-June 14, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Row 500m

Lacrosse Ball on shoulders

5 pull ups, 10 KBS, 15 Wall Balls

Metcon

Metcon (Calories)

16 Minute EMOM:

15 KBS (53:35)

Calorie Row

Minute one = 15 KBS;

minute two = max calorie row;

minute 3 = 15 KBS, etc.

You must complete the 15 KBS before returning to the rower even if it take longer than 1 minute and eats into the rowing time. The goal is to finish the KBS so you can spend a full minute rowing.

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