CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Row 500m
Lacrosse Ball on shoulders
5 pull ups, 10 KBS, 15 Wall Balls
Metcon
Metcon (Calories)
16 Minute EMOM:
15 KBS (53:35)
Calorie Row
Minute one = 15 KBS;
minute two = max calorie row;
minute 3 = 15 KBS, etc.
You must complete the 15 KBS before returning to the rower even if it take longer than 1 minute and eats into the rowing time. The goal is to finish the KBS so you can spend a full minute rowing.
