CrossFit PTC – SHRED
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 24
3 Goblet Squats (53/35)
6 Box Jumps (24/20)
9 Hanging Knee Raises
12 Russian KBS (53/35)
15/10 Calorie Row
Rx+= 70/44
Partners will alternate movements each round with one partner working and one resting. Example – for Round 1, Partner A will complete 3 goblet squats, then Partner B will complete 6 box jumps, Partner A completes 9 knee raises, Partner B completes 12 RKBS and Partner A completes calorie row. For Round 2, Partner B will start with squats and rotate with A through the round. Continue this rotation for 24 minutes
Cash Out
4 Rounds Each Tabata Style
Sit-ups
Flutter Kicks
V-Ups or Lemon Squeezers
Mountain Climbers
