Shred- Wed Jan 2, 2019

CrossFit PTC – SHRED

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Weightlifting

Not for time= qualtiy reps

Metcon (No Measure)

5 Rounds

8 Dumb bell Shoulder Press (as heavy as possible)

5 Pull ups *

Rest 1 min

(If no pull up do 3x (5 sec hold at top 3 sec down))

* Add weight if possible-no kip

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON

Partner WOD

20 Min AMRAP of:

A: Run 100m then 10 Dumb bell thrusters (30/20)

B: Rest

Partner A runs 100m and does 10 thrusters while B is resting. Switch. Score is total rounds and reps in 20min. A round is complete when both partners have done the run and thrusters.