SHRED September 27, 2016

CrossFit PTC – SHRED

Warm-up

Roll Legs/Shoulders w/LAX ball

Run 200m

Agility Ladder

Metcon

Metcon (3 Rounds for reps)

For Reps

Rd 1:

1 minute of:

MedBall cleans (20/14)

Burpees

Toes to Bar

rest

Rd 2:

2 minutes of:

MedBall cleans (20/14)

Burpees

Toes to Bar

rest

Rd 3:

1 minute of:

MedBall cleans (20/14)

Burpees

Toes to Bar
Done FGB style.

Cash Out: 10 x 45 sec hollow rocks (holds if unable to rock) 15 sec off.