Shred- Friday May 4, 2018

CrossFit PTC – SHRED

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Warm-up

Warm-up (No Measure)

Run 400m

5 Squat Buy In – Agility Ladder

Partner Arms Behind back & pigeon on back

Weightlifting

Metcon (AMRAP – Reps)

EMOM 15

A: Row 30s – calories

B: Side plank 30s

C: Bike 30s – calories

D: Side plank 30s

E: DB Thruster 30s

Score row calories + bike calories + thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Pull Ups

10 MedBall Cleans 20/14

20m OH Walking Lunge (45/25)