CrossFit PTC – SHRED
Warm-up
Row 500m
Group Warm Up
Metcon
Metcon (AMRAP – Rounds and Reps)
Three rounds of:
In 8 min with a partner:
Row 1000m (rotate as needed):
Remaining time AMRAP of:
10 Pull-ups
15 Push-ups
20 Air Squats
Rest 1 Minute, repeat (yes, including the row)
*Score = total rounds + reps (only counts the AMRAP portion, not the row)
Break work however you see fit, including the row. One partner working at a time. Row only once per round.
