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1.5 Oly and GHD Bench

CrossFit Shropshire – CrossFit


Clean and Jerk (Re test if needed)

Snatch (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 (AMRAP – Rounds and Reps)

15 min. AMRAP:

20x Box Jump

15x Toe to Bar

10x Burpee over Bar

Cycle Test

Metcon (AMRAP – Reps)

Max Reps Strict:

Muscle Ups

Pull Ups


Ring Dips


(pick one or two movements, use a band if needed)



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