CrossFit PTC – SHRED
Weightlifting
3 Rounds (not for time)
8 Dumb bell bench press
8 1 Arm Dumb bell bent rows (use the bench or a box)
Rest 60s
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
1 min ea of:
A: Squat thrusts (for score)
B: Sumo Dead Lift High Pull – Kb- 44/26
C: DB push press (35/25)
D: Ring Row
Rest
* Squat thrust is a no -push up burpee
Cash Out
3 rounds (not for time)
15 banded push downs
15 banded pull aparts
30 sec push up hold