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SHRED Dec 27, 2016

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 400m

down dog/spiderman/pigeon

2x

5 ninja roll ups

8 db thrusters

12 good mornings

Metcon

Metcon (Time)

Partner WOD

Run 2 miles (alternate every 400m, you will do it 8x)

300 medball cleans (20/14)
While Partner A runs 400 partner B does as many medball cleans

as possible. Allow 30 minutes

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