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Shred- Monday March 18, 2019

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

EMOM 12

A: Dumb bell front squat x 8- use a medball target

B: 8 Push ups

C: 40 sec core plank

Metcon

Metcon (Time)

Run 200

10 Box Jumps (24/20)

40 Wall balls (20#,10’/14#, 9′)

Run 400

20 Box Jumps

30 Wall balls

Run 600

30 Box Jumps

20 Wall balls

Run 800

40 Box Jumps

10 Wall balls

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