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Friday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

16 minute EMOM

Even Minutes:

5 KB swing

3 push up + knee tuck

Odd Minutes:

Max cal Row or Bike

Workout 2:

Alternate every rep w/ partner or 2 partners

(rest + get equipment between movements)

100 Box jump

80 Plate ground to overhead

60 Jumping pull up

40 Burpees

20 50m Sled pulls

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