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Shred- Monday January 7, 2019

CrossFit PTC – SHRED

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Weightlifting

Not for time= qualtiy reps

Metcon (No Measure)

5x:

8 Z Press (Dumb bell Shoulder Press seated on the ground) (as heavy as possible)

5 Ring Rows (as close to parallel as possible) *

Rest 1 min
Do 8 dumb bell shoulder presses while seated on the ground then immediately do 5 Ring Rows. Wait 1 min and repeat.

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON

Partner WOD

20 Min AMRAP of:

A: Run 100m then 10 Dumb bell thrusters (30/20)

B: Rest

Partner A runs 100m and does 10 thrusters while B is resting. Switch. Score is total rounds and reps in 20min. A round is complete when both partners have done the run and thrusters.

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