CrossFit PTC – SHRED
Weightlifting
Metcon (4 Rounds for reps)
EMOM 16:
A:6 Dumb bell bench press
B: 10 sec calorie bike
C: 16 alternating dumb bell curls (8 ea side)
D: Dumb bell thrusters
(record calories)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes:
7 Burpess
7 KBS (53/35)
100 Meter Run