CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 400m
5 Squat Buy In – Agility Ladder
Partner ArmsBehind back & pigeon on back
Metcon
Metcon (Time)
For Time
10, 9…1
DB Front Squats (35/20)
Supine Ring Rows (feet on box)
KBS (53/35)
Sit Ups Hold Plate on chest (15/10)
box jumps (24/20)
CASH OUT Coaches core choice if time
