Shred – Thursday Feb 7, 2019

CrossFit PTC – SHRED

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Gymnastics

EMOM 10

A: 30s Hollow rocks (hollow hold)

B: 30s shoulder taps

Scale: Hollow hold -dead bugs, shoulder tap – core plank

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner

6 Min on each station 1 min between:

Station 1:

A: 40m Sled push- down

40m sled pull (straps) – back

B: Rest

Station 2:

A: 80m Front rack carry (2 KBs 35/26)- 40m down and back

B: Rest

Station 3:

A: Row 200m

B: Rest

Scoring:

Each round trip (1 and 2) counts as 1 round, each 200m on station 3 counts as 1 round.

Each additional 10m (1,2,3) counts as 1 rep.

Cash Out

50 GHD Sit ups (no time)