SHRED October 4, 2016

CrossFit PTC – SHRED

Warm-up

Row 500m

Lacrosse Ball on shoulders

2x

5 pull ups

10 KBS

15 Wall Balls,

Metcon

Metcon (Calories)

16 Minute EMOM:

Calorie Row

12 KBS (53:35)
Minute one = max calorie rows; minute two = 12 KBS;

minute 3 = max calorie row, etc.