CrossFit PTC – SHRED
Weightlifting
Metcon (No Measure)
EMOM 8
A: 10 weighted box step ups (alternating legs)
B: 40s Bird Dog Plank (Alternate sides)
Metcon
Metcon (Time)
Teams of 2
Stations:
5 Min on 2 min off
A: 250m Row/ Wall Balls (20/14)
B: 200m Run/ Sit ups
C: Bike 10 Cal/Burpees
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First movement is the timer, second movement is what counts.
