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Friday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

3 rounds

400m run

Grapevines

Butt kickers

High knees

Skips

Alternating EMOM (20 Min)

Odd minutes: 100-200m run

Even minutes: 6 DB Hang Snatches (ea/s)

Teams of 3

Superset

5 Bench Press

5 Bent over row

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