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1.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Choose between the team version of today’s training (option 1) or the individual version (option 2).

Metcon

Metcon (Time)

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

Complete congo-line style in teams of 3, with each partner completing the listed work.

Immediately followed by B…

Partner A begins and as soon as they have completed the 1000 m row, partner B may get on the erg and begin their 1000 m row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as partner C has completed his 1000 m row and moved on to the dumbbell thrusters.

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

Complete individually.

Rest until the running clock reaches 15:00 and then start B…

For time:

Row, 1000 m

25 Thrusters, 95/65 lbs

15 Chest-to-bar Pull-ups

Complete congo-line style in teams of 3, with each partner completing the listed work.

For time:

Row, 1000 m

25 Thrusters, 95/65 lbs

15 Chest-to-bar Pull-ups

Complete individually.

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