CrossFit Shropshire – CrossFit
Gymnastics
Pull-ups (Week 4.1 EMON 8:00 35% + 1 rep of your mex reps)
eg
10 pull ups max
35% of 10 = 3.5 (round up to 4) +1
=5
Strength
Back Squat (1 RM test)
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
