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Shred- Wednesday November 21, 2018

CrossFit PTC – SHRED

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Metcon

Metcon (AMRAP – Reps)

2x w/ a partner

90 seconds each station, 30 sec to rest &rotate

Tire Flips and Jump

10 m sandbag shuttle run – alternate every 1

Row – Calories

push ups – alternate every rep

Wall Balls (20/14) – together

Assault Bike -Calories

Score = total reps combined with partner

Cash Out

Metcon (No Measure)

50 GHD Sit ups

50 Hip Extensions

Partition these any way you want

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