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Shred- Wednesday February 6, 2019

CrossFit PTC – SHRED

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Weightlifting

3 Rounds (not for time)

8 Dumb bell bench press

8 1 Arm Dumb bell bent rows (use the bench or a box)

Rest 60s

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

1 min ea of:

A: Squat thrusts (for score)

B: Sumo Dead Lift High Pull – Kb- 44/26

C: DB push press (35/25)

D: Ring Row

Rest

* Squat thrust is a no -push up burpee

Cash Out

3 rounds (not for time)

15 banded push downs

15 banded pull aparts

30 sec push up hold

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