Wednesday Shred

CrossFit PTC – SHRED

View Public Whiteboard

Metcon (Time)

Partition however:

1 mile run

1k row

50 Pull ups

100 Push ups

200 Squats

100 burpees

50 Cal AAB

Here’s a few options:

Option 1:

4 rounds of:

Run 400m

Row 250m

12 pull ups

25 push ups

50 squats

25 burpees

12 calorie bike

Option 2:

2 rounds of

Run 400

Row 250

25 burpees

Run 400

Row 250

25 burpees

25 pull ups

50 squats

25 pull ups

25 calorie bike

50 push ups

50 squats

25 calorie bike

50 squats

Or any combination and order you would like! The goal is to get as much done in about 45 minutes as possible.