CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

Repeat for 10 Minutes:

250m row / 200m run / .4 mi AAB / 200 jump ropes

Then…

10 reps of dumbbell complex:

Deadlift

Bicep curl

Squat

Press

5x Fran

Every 3 minutes:

21-15-9

Jumping pull up

Thruster(LIGHT)

1 minute rest

Repeating 100m, 200m or 400m relay runs. Sub row/bike sprints as needed.