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December 1, 2016

CrossFit PTC – SHRED

Warm-up

Row 500m

Agility Ladder x 5

Samson, Groiners, Hamstring, Pigeon

Metcon

Metcon (Calories)

Row Ladder for Calories

5 min

rest 1 min

4 min

rest 1 min

3 min

rest 1 min

2 min

rest 1 min

1 min
Row as fast a possible each time

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