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Shred – Tuesday, November 20, 2018

CrossFit PTC – SHRED

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Gymnastics

EMOM 12

Min 1 = 30s HS Hold or Kick-up to HS Practice

Min 2 = 15 Ball Slams (20/10)

Min 3 = 15 KBS (53/35)

Metcon

Metcon (3 Rounds for reps)

AMRAP 4

6 DB Strict Press (35/20)

12 DB Box Step-ups (20″)

Rest 2 Min

AMRAP 4

6 DB Push Press (35/20)

12 Box Jumps (20″)

Rest 2 Min

AMRAP 4

6 DB Thrusters (35/20)

12 Box Jumps Overs (20″)

Rx+= (50/35)
Note:To keep to the spirit of the WOD, the subs for box jumps and box jump overs is 40 single unders for AMRAP 2, and 7/5 Calorie Assault Bike

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