Shred- Wednesday October 3, 2018

CrossFit PTC – SHRED

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Metcon

Metcon (AMRAP – Reps)

EMOM 30 min

Bike 10/8c

Alt Bird Dog (30s)

Row 125/105m

Deadbug (30s)

Linked Double unders (30s)

core plank (30s)

Score is total of LINKED Doubles or if scaled linked singles. If you trip before the 30s is up you can restart.

You can only keep the highest number in the 30s round. Do not add them. (ie if you link 10 , trip then do 11 linked your number for that round is 11

MINUS:

1 pt for every meter under 125/105 @ 30s

1 pt for every cal under 10/8 @ 30s

The goal is to sprint the bike, row, and Doubles.

Cash Out

Metcon (AMRAP – Reps)

As many V-Ups as possible in 2 minutes: