CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200m than agility ladder
Runners Complex (Samson, Groiner, Hamstring, Pigeon)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
SCORE Time
Cash Out death by sit ups w/10# plate start at 5
