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Shred – Friday March 1, 2019

CrossFit PTC – SHRED

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Weightlifting

Metcon (No Measure)

EMOM 12

A: Dumb Bell Front Squat x8

B: Dumb bell renegade row (5 ea side no push up)

C: Dumb bell wood chop (5 ea side)

https://youtu.be/Rf-2l8Z40dg

Metcon

Metcon (Time)

5 Rounds for Time

10 DB Thrusters (35/20)

10 Burpees

Rest 1 Min

With a running clock. Do 10 Thrusters then 10 Burpees, rest 1 min and repeat. Time ends on last Burpee and includes the 4 minutes of rest between rounds.

Cash Out

Metcon (No Measure)

Cash out

50 banded face pulls

50 Hip extensions

1 Min side plank ea side

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