10.3 Super Summer 17

CrossFit Shropshire – CrossFit


Squat Snatch (Every :90 3x Snatch 10 Rounds)

Hang Snatch (4×6)


Battle Buddy Bar (Time)

4 Rounds for time

40 Front Squats (75/45lb)

40 SDHP (75/45lb)

40 Push Press (75/45lb)

200 Jump Rope Singles Or 1000m Row

*Teams of two. Each athlete does half the reps with the bar then hands the bar off. The bar cannot be put back down for the entire workout. Athlete 1 does 20 Front Squats to start while Athlete 2 rests. Then the bar is handed off and Athlete 2 does 20 Front Squats while Athlete 1 rests and so on. When Athlete 1 finishes the PP they move to the jump rope singles. Athlete 2 will complete their PP reps then hold the bar however they want until Athlete 1 returns for the second round of Front Squats.

Metcon (Time)

2 Partners Working at the same time

100x Sand Bag Get Ups

100x Curtis P

-That is 50 each, as you must work at the same time.

-These are to be as synchronised as possible.

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