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1.1 Single Leg/Muscle Ups/Oly Lifting

CrossFit Shropshire – CrossFit


A: Clean and Jerk (1 Rep Max Re test)

if needed

Pull Up Strength (No Measure)

:30 hold chin ontop of bar

:30 hold behind head, neck touching bar

:30 hold top of head touching bar

:30 on wall bar, chin over bar


Metcon (Time)

3 Rounds for time:

-30x Walking Lunges

-30x kettle Bell Swings

-30x Knees to Chest

Book End with 30 wall balls, start and finish.

Cycle Test

Metcon (4 Rounds for reps)

Single Leg Power Test

Max Height Jump Single Leg

Single Leg Strength Test

Max Rep Quality Pisols

Scale to box pistol of needed


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