CrossFit PTC – SHRED
Weightlifting
Not for time= qualtiy reps
Metcon (No Measure)
5 Rounds
8 Dumb bell Shoulder Press (as heavy as possible)
5 Pull ups *
Rest 1 min
(If no pull up do 3x (5 sec hold at top 3 sec down))
* Add weight if possible-no kip
Metcon
Metcon (AMRAP – Rounds and Reps)
METCON
Partner WOD
20 Min AMRAP of:
A: Run 100m then 10 Dumb bell thrusters (30/20)
B: Rest
Partner A runs 100m and does 10 thrusters while B is resting. Switch. Score is total rounds and reps in 20min. A round is complete when both partners have done the run and thrusters.
