CrossFit PTC – SHRED
Warm-up
Run 400m
down dog/spiderman/pigeon
2x
5 ninja roll ups
8 db thrusters
12 good mornings
Metcon
Metcon (Time)
Partner WOD
Run 2 miles (alternate every 400m, you will do it 8x)
300 medball cleans (20/14)
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