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SHRED December 18, 2017

CrossFit PTC – SHRED

Warm-up

Warm-up (No Measure)

Run 200m

down dog/spiderman/pigeon

10 ninja roll ups

Metcon

Metcon (Time)

Seven Heaven (30 min time cap)

Teams of 2:

150 Battle Rope Reps

100 ABMAT Situps

100 Wall Balls

800m run together

100 KBS (53/35)

50 DB Push Press (35/25)

150 DUs (3:1 Singles)
Reps must be completed as a team before moving to the

next movement. Scale is to complete half the reps.

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