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Shred – Monday April 22, 2019

CrossFit PTC – SHRED

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Metcon (Time)

Partner WOD

400m medball run – Forward throw

40 partner wall balls (ea)

400m med ball run- lateral throw

40 Med ball sit ups (ea)

400m med ball run – throw any way

40 Medball Clean and toss (2m/6 ft)*

If you drop the med ball you have to do 5 burpees

If you can’t run you and your partner row 500

and do 60 of the in gym movements

*Medball clean through the squat and stand finish with a chest pass (throw) to a partner at least 6 ft away.

Wm RX = 14#, Men = 20#

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