CrossFit PTC – SHRED
Gymnastics
Metcon (No Measure)
EMOM 10
A: Hand Stand Hold 30s
B: Ring Support 30s
Scale:
A: Donkey Kicks, wall climb
B: Plank hold (rings), 8 box dips
Metcon
Metcon (Time)
Run 200m
40 Wall Balls (20/14)
21 KBS (53/35)
15 Pull Ups
Run 200m
20 Wall Balls (20/14)
15 KBS (53/35)
10 Pull Ups
Run 200m
10 Wall Balls (20/14)
9 KBS (53/35)
5 Pull Ups
RX+ CTB, 70## Kb, 44# Kb