Shred- Monday October 8, 2018

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

1- 5,5,5 Goblet squat (AHAP)

2 – 5,5,5 Weighted Step up (AHAP)

3 – as many situps as possible in 2 min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min

Partner WOD

A: 30m Farmers Carry

10 Push ups

30m Farmers Carry (70KB/40DB)

10 Push ups

B: 30m backwards Slam ball throw(20/15)

10 Squats

30m backwards slam ball throw

10 Squats

start in the middle going opposite directions

Partner A goes 30m, does 10 push ups and returns

Partner B throws ball 30m does 10 squats and returns

When both complete…switch

RX+

HexBar with #70 per side/53# KB

55+

53#KB/35#KB

15/10 Slam ball