Shred – Friday August 31, 2018

CrossFit PTC – SHRED

View Public Whiteboard

Weightlifting

Metcon (No Measure)

4 Rounds

15 Banded Hug a tree

8 Tricep extension (Floor, dumb bell)

8 Floor press (dumb bell)

Rest 1 min

(tricep ext/floor press as heavy as possible)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

I go/U go style

20­min AMRAP:

3 x DB Front Squat @ 40/25 #

3 x Burpee Over-the- Dumb Bell

6 x DB Front Squat

6 x Burpee Over-the-Dumb Bell

9 x DB Front Squat

9 x Burpee Over-the-Dumb Bell

12 x DB Front Squat

12 x Burpee Over-the-Dumb Bell

And so on….. – Total reps

Partner A completes 3 DB front squats and

3 Burpees, then partner B goes.

Keep rotating and increasing reps.

Score is the round number you completed + reps: Ie if you completed the 12 round and are 13 reps into the Front squats on partner B your score is 12 + 43