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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

SHRED SEPT 15, 2017

CrossFit PTC – SHRED

Metcon

Warm-up

Warm-up (No Measure)

Run 400m

Banded Shoulders

10 medball throws (chest, OH, lateral r&l, scoop)

Metcon

Game Changer 17.3 (AMRAP – Rounds and Reps)

Ascending WOD

AMRAP 9 minutes

10 m Shuttle Run

1 burpee

1 KBS (53/35)

20 m Shuttle Run

2 burpees

2 KBS

30m Shuttle Run

3 burpee

3 KBS

etc…

Keep increasing by 10 m and 1 rep each in all 3 elements each round until time ends.
Partner WOD, Partner A goes while B counts, etc…

Cash Out: 3x 10 push ups, 15 sit ups, 20 Russian Twist

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