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Shred Thursday May 10, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Jump N Rope Warm up

10m Bear crawl, 5 push ups

10m backward bear crawl, 5 push ups

Arm circles

Roll upper back and shoulders

Weightlifting

Metcon (No Measure)

EMOM 16:

A:6 Dumb bell bench press

B: 30 sec calorie bike

C: 16 alternating dumb bell curls

D: Dumb bell thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes:

7 Burpess

7 KBS (53/35)

100 Meter Run

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