CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

1:00 each:

Ring row + scap squeeze

Scap pull ups

Scap push ups

Bear crawl

Crab crawl

Slow squat

20 Burpees, start slow and build to fast

25 Minutes:

Max wall balls

200m run

Max Pull ups

200m run

Repeat!

6″ Ab hold competition