CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
Every Minute on the minute for 15 Minutes
A: Dumb bell deadlift x 8
B: Side plank (30s)
C: DB Box step up x 12 (6 ea)*
*Box step ups- Holding two dumb bells -should be able to step up with lead leg, not a jump from rear leg.
Metcon
Metcon (Time)
3 Rounds for time
9 Burpees
15 Medball Cleans (20/14)
21 Calorie Bike
27 Squats