CrossFit PTC – SHRED
Metcon (AMRAP – Reps)
EMOM 20
1: 40s Squats (As many as possible)*
2: 40s Bird Dog (alternating)
3: 20s Bike for Calories*
4: 40s Core Plank
5: 40s Battle Rope Jumping Jacks*
(jumping jack done with one of rope in each hand,
palms facing inward, rope end is pointed up)
Score is total squats/calories/Battle rope
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
3 Wall climbs (start flat to ground)
6 Pull Ups
9 Kettle Bell Sumo Deadlift High Pulls (53/35)