CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
EMOM 15
A: Dumb bell front squat x 8
B: 8 Push ups
C: 30 sec 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