Shred- Wednesday July 11, 2018

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

EMOM 12

5 Dumb bell overhead squats R

30s Side plank

5 Dumb bell overhead squats L

30s Side plank

Record DB overhead squat weight

Dumb bell Overhead Squat (3 x 5 (ea arm))

Metcon

Today we will run the WBBC/Fit 4 Life baseline x 2. Record both your baseline time, and your 2x baseline time. The 2x baseline includes the 2 min rest.

2x WBBC Baseline (Time)

Run 400m

40 Squats

30 Sit ups

20 Push ups

10 Burpees

Rest exactly 2 min and repeat

Score is total time

*Record time for round 1 in WBBC Baseline.

WBBC Baseline (Time)

400m Run

40 squats

30 sit ups

20 push ups

10 burpees

Cash Out

Core Plank (max effort hold…in seconds)