CrossFit PTC – SHRED
Metcon
Metcon (AMRAP – Reps)
EMOM 30 min
Bike calories (30s)
Alt Bird Dog (30s)
Row (calories 30s)
Deadbug (30s)
Linked Double unders (30s)
core plank (30s)
Score is calories + Doubles. However, you can only keep the highest number of jumps in the 30s round. Do not add them. (ie if you link 10 , trip then do 11 linked your number for that round is 11)
The goal is to sprint the bike, row, and then jump rope without missing
Cash Out
Metcon (AMRAP – Reps)
As many V-Ups as possible in 2 minutes:
