CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
Every Minute on the minute for 15 Minutes
A: Dumb bell deadlift x 8
B: side plank (30s)
C: DB Box step up x 12 (6 ea)*
side plank (30s)
*Box step ups- Holding two dumb bells -should be able to step up
with lead leg, not a jump from rear leg.
Metcon
Metcon (Time)
3 Rounds for time
Row 250m
9 Medball Cleans (20/14)
15 Burpees
21 Squats
