CrossFit PTC – SHRED
Metcon (Time)
Partner WOD
400m medball run – Forward throw
40 partner wall balls (ea)
400m med ball run- lateral throw
40 Med ball sit ups (ea)
400m med ball run – throw any way
40 Medball Clean and toss (2m/6 ft)*
If you drop the med ball you have to do 5 burpees
If you can’t run you and your partner row 500
and do 60 of the in gym movements
*Medball clean through the squat and stand finish with a chest pass (throw) to a partner at least 6 ft away.
Wm RX = 14#, Men = 20#
