CrossFit PTC – SHRED
Metcon (Weight)
Death by weighted plank
* Add 10 pounds every :30 until failure.
**complete 2-3 times based on time.
Metcon (Time)
For time:
400m run or 500m row or 1200m assault bike
60 alternating dumbell snatches
400m run or 500m row or 1200m assault bike
20-15-10
KB deadlift
Hanging knee raises
400m run or 500m row or 1200m assault bike
60 Dumbell thrusters