CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup:

8 minutes

10 lightweight curls

10 bent rows

10 presses

10 box dips

2 Rounds

7070 (7 down, 0 pause, 7 up, 0 pause)

8 Seated Arnold press

8 Hammer curls

8 Push ups

5 Rounds

12 HARD ring rows

12 dumbbell Bench press

12 Bent over row