CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200m
down dog/spiderman/pigeon
10 ninja roll ups
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
Run 200m
30 Wallballs (20/14)
20 KBS (53/35)
10 Abmat Sit Ups
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