CrossFit PTC – SHRED
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.
