Shred- Wednesday October 24, 2018

CrossFit PTC – SHRED

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Gymnastics

Metcon (No Measure)

15 Min work on Rope Climb or Pull Up-

Got both?

Work 10 min of 3 Hand Stand Push ups EMOM.

Metcon

Metcon (3 Rounds for reps)

Go thru the complex 3x:

Partner: 2 Min ea/1 min change

Tire Flip and Jump

Ball Slam (20/10)

40m Farmers Carry Sprint 35/20 (20m ea way)

40m Sled push sprint 25# for men unweigted for ladies(20m ea way)

Battle Rope (r+l = 1)

(Ball slam/Battle rope one working at a time, switch as desired)

sprints go down and back