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Friday Shred

CrossFit PTC – SHRED

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Metcon (AMRAP – Reps)

1 Point:

400m Run

500m Row

25 Thrusters 20/15

150 Jump Ropes

2 Points:

10 Tire flips

50 KB Swings 50/35

50 Ab mat sit ups

30 ball slams 30/20

30 Wall Balls

30 Box Jumps

3Points:

40 Jumping Pull Ups

30 Cal AAB

35 Cal ROW

30 toes to bar

4 Points:

20 Devils press 35/20

100m Sled Pull

40 GHD Sit ups

10 Dball over shoulder

5 Points:

5 Rope Climbs

10 Bar Muscle Ups

15 Wall Walks

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