CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
1- 5,5,5 Goblet squat (AHAP)
2 – 5,5,5 Weighted Step up (AHAP)
3 – as many situps as possible in 2 min
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min
Partner WOD
A: 30m Farmers Carry
10 Push ups
30m Farmers Carry (70KB/40DB)
10 Push ups
B: 30m backwards Slam ball throw(20/15)
10 Squats
30m backwards slam ball throw
10 Squats
start in the middle going opposite directions
Partner A goes 30m, does 10 push ups and returns
Partner B throws ball 30m does 10 squats and returns
When both complete…switch
RX+
HexBar with #70 per side/53# DB
55+
53#KB/44#KB
15/10
