CrossFit PTC – SHRED
Weightlifting
Not for time= qualtiy reps
Metcon (No Measure)
5x:
8 Z Press (Dumb bell Shoulder Press seated on the ground) (as heavy as possible)
5 Ring Rows (as close to parallel as possible) *
Rest 1 min
Do 8 dumb bell shoulder presses while seated on the ground then immediately do 5 Ring Rows. Wait 1 min and repeat.
Metcon
Metcon (AMRAP – Rounds and Reps)
METCON
Partner WOD
20 Min AMRAP of:
A: Run 100m then 10 Dumb bell thrusters (30/20)
B: Rest
Partner A runs 100m and does 10 thrusters while B is resting. Switch. Score is total rounds and reps in 20min. A round is complete when both partners have done the run and thrusters.
