CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Row 1000m
2x Bear fwds/bkwrds, crab, spiderman, inchworm
2x 15 GHD’s
Metcon
Metcon (4 Rounds for reps)
4 rounds
2 minute running clock
Row 250m
Then as many Wall Balls as possible – (20:14)
Rest 2 minutes
Score Reps Total Wall Balls each round
