10.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

3 Rounds

15x Step-Ups

5x Push-Ups

5x Lunges In-Place

3x Pull-Ups

Instep Stretch

Strength

Metcon (No Measure)

Wod only

Metcon

Metcon (Time)

***Complete the following assessment in the order it appears. Try to keep rest between exercises to under 3 minutes.**

(1) Max reps 17″ Step-Ups in 10 minutes

(2) Max reps strict Pull-Ups

(3) Max reps Seated Russian Twists in 60 sec. – 15/20kg

(4) Max reps 12. Shuttles in 2 min.

(5) Max reps Seated Military Press @ 20/30#

(6) Row 500m for time.