Shred- Friday April 12, 2018

CrossFit PTC – SHRED

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Gymnastics

Metcon (No Measure)

12 Min EMOM

A: 30 Sec side Plank

B: 30 Sec dead bug

C: 30 Sec side plank

D: 3 Renegade rows (Push, pull, push, pull = 1)

Metcon

Metcon (AMRAP – Reps)

Partner WOD

I go/You go style

20 min AMRAP

20m Farmer’s Carry*

7 KB Front Squats*

20m Kettle Bell Front Rack Carry*

7 Kb push press*

*M KB – 44#/ W- 26# –

Measure is total reps –

Farmers carry is 1 rep per 10m

Partner A completes farmers carry and front squats,

then partner B goes, then back to Partner A for FS

and PP, then Partner B, etc