CrossFit PTC – SHRED
Warm-up
Row 500m
Lacrosse Ball on shoulders
2x
5 pull ups
10 KBS
15 Wall Balls,
Metcon
Metcon (Calories)
16 Minute EMOM:
Calorie Row
12 KBS (53:35)
Minute one = max calorie rows; minute two = 12 KBS;
minute 3 = max calorie row, etc.
