Shred- Friday April 3, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

2x:

Run 400

5 pull ups

10 Push ups

15 Squats

Metcon

Metcon (AMRAP – Reps)

EMOM 25 min

A: Calorie Row (40s)

B: Dumb bell Thrusters (40s)(35/25)

C: Alt Bird Dog Plank (40s)

D: Battle Rope (40s) R+L = 1

E: Alt Prison Lunge (40s) -each

Score: Total Cal+Thrusters+Battle Rope+ Lunges

Metcon (AMRAP – Reps)

Max Effort Assault Bike (30s)

Rest 2 Min

Max Effort Assault Bike (30s)

(Score is total calories-round down to whole cal)