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Shred Tuesday April, 24 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Row 500m

Lacrosse Ball on shoulders

5 pull ups, 10 KBS, 15 Wall Balls,

Gymnastics

Metcon (AMRAP – Reps)

20 Min EMOM:

A: 40s Side Plank

B: 40s Push ups (As many as possible)

C: 40s Side Plank

D: 40s Bird Dog Plank

E: 40s Sit ups (As many as possible)

score = push ups + sit ups

Metcon

Metcon (AMRAP – Reps)

As Many Reps as Possible in 16 Minutes:

With a Partner

A: 20/16 Calorie Row

B: Kettle Bell Swings (53:35)

A rows 20/16 calories while B

does as many Kettle Bell Swings as possible. Switch when A completes row

Continue for 16 min.

Score is total calories + Swings

Rx+ = 70/53

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