Shred January 23, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Agility Ladder

Couch/Pigeon/frt rack mobility

Metcon

Metcon (AMRAP – Reps)

Partner WOD

20­min AMRAP:

3 x DB Front Squat @ 40/25 # (no racks)

3 x Burpee Over-the-Box (Can sub regular burpees)

6 x DB Front Squat

6 x Burpee Over-the-Box (24/20)

9 x DB Front Squat

9 x Burpee Over-the-Box

12 x DB Front Squat

12 x Burpee Over-the-Box

And so on….. – Total reps
Partner A completes 3 DB front squats and

3 Burpee over the box, then partner B goes.

Keep rotating and increasing reps.