Shred Thursday January 17, 2019

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

EMOM 8

A: 10 weighted box step ups (alternating legs)

B: 40s Bird Dog Plank (Alternate sides)

Metcon

Metcon (Time)

Teams of 2

Stations:

5 Min on 2 min off

A: 250m Row/ Wall Balls (20/14)

B: 200m Run/ Sit ups

C: Bike 10 Cal/Burpees

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First movement is the timer, second movement is what counts.