SHRED – Thursday, November 8, 2018

CrossFit PTC – SHRED

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Metcon (AMRAP – Rounds and Reps)

Partner WOD


3 Goblet Squats (53/35)

6 Box Jumps (24/20)

9 Hanging Knee Raises

12 Russian KBS (53/35)

15/10 Calorie Row

Rx+= 70/44
Partners will alternate movements each round with one partner working and one resting. Example – for Round 1, Partner A will complete 3 goblet squats, then Partner B will complete 6 box jumps, Partner A completes 9 knee raises, Partner B completes 12 RKBS and Partner A completes calorie row. For Round 2, Partner B will start with squats and rotate with A through the round. Continue this rotation for 24 minutes

Cash Out

4 Rounds Each Tabata Style


Flutter Kicks

V-Ups or Lemon Squeezers

Mountain Climbers