Friday Shred

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

Rowling

Try to hit exactly 100m on the rower

Do Push-ups, Squats and Burpees for the difference

Workout #1

For 20 minutes (10 rounds)

:20 on, :10 off, cycle through movements

Burpee

Box jump

DB push press

Jumping lunges

Workout #2

20 sledge hammers

10 Barbell bent over row

10 Single arm DB thruster (ea/s)

10 Plate halos

10 tough dips