Shred- Friday April 13, 2018

CrossFit PTC – SHRED

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Warm-up

Run 400 – Animal Farm (No Measure)

Run 400m

Animal Farm

2x

10m Inchworm

10m Spiderman

10m Crab Crawl

10m Bear Crawl

Metcon (No Measure)

12 Min EMOM

30 Sec Side Plank

30 Sec dead bug

30 Sec side plank

3 Renegade rows (Push, pull, push, pull = 1)

Metcon

Metcon (AMRAP – Reps)

Partner WOD

I go/You go style

20 min AMRAP

20m Farmer’s Carry*

7 DB Frt Squats*

20m Farmer’s Carry*

7 DB push press*

*M – 40#/ W- 25# –

Measure is total reps –

Farmers carry is 1 rep per 10m

Partner A completes farmers carry and front squats,

then partner B goes, then back to Partner A for FS

and PP, then Partner B, etc