Thursday Shred

Richard Thompson · December 4, 2019

CrossFit PTC – SHRED

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Metcon (No Measure)

Warmup

400m run or

500m row or

.8 Mi AAB or

80ft Bear crawl 1 pushup every 4 steps

80ft Squat-rock & step

8 minute EMOMs of each: goal is about :30-:40 of work.

6-12 Calories ( bike or row)

8-15 Push ups

3-8 pull ups

50-200m run

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