CrossFit PTC – SHRED
Warm-up
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Warm-up (No Measure)
Row 1000m
2x Bear fwds/bkwrds, crab, spiderman, inchworm
2x 15 GHD’s
Metcon
Metcon (4 Rounds for reps)
4 rounds
2 minute running clock
Row 250m
Then as many Wall Balls as possible – (20:14)
Rest 2 minutes
Reps Total Wall Balls each round