CrossFit PTC – SHRED
Gymnastics
EMOM 12
Min 1 = 30s HS Hold or Kick-up to HS Practice
Min 2 = 10 Ball Slams (20/10)
Min 3 = 10 KBS (53/35) – use a heavy KB for you
Metcon
Metcon (3 Rounds for reps)
AMRAP 4
6 DB Strict Press (35/20)
12 DB Box Step-ups (20″)
Rest 2 Min
AMRAP 4
6 DB Push Press (35/20)
12 Box Jumps (20″)
Rest 2 Min
AMRAP 4
6 DB Thrusters (35/20)
12 Box Jumps Overs (20″)
Rx+= (50/35)
Note:To keep to the spirit of the WOD, the subs for box jumps and box jump overs is 40 single unders for AMRAP 2, and 7/5 Calorie Assault Bike
