CrossFit Shropshire – CrossFit
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.
