CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Row 500m
Agility Ladder x 5s
Samson/Couch/Pigeon
Metcon
Metcon (Time)
3 x
30 set Unbroken Wall Balls
10 Minute time cap
*rest as needed between sets. Any set under 30
UB reps does NOT count. Score is Total time.
CASH OUT:
5x 30 sec each plank
dead bugs
