11.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

4 sets (alternate sides to complete 2 sets on each side):

5 Kettlebell Windmills

Waiters Carry, 25 yd

5 Single Arm Kettlebell Deadlifts

Suitcase Carry, 25 yd

5 Single Leg Kettlebell Deadlifts


Metcon (No Measure)

1 Deadlift, pick load

Every 2 mins for 10 mins.



Metcon (AMRAP – Reps)

Complete as many rounds as possible in 10 mins of:

10 Step Down Box Jumps, 24/20 in

10 Toes-to-bars

10 Dumbbell Alternating Reverse Lunges, 50/35 lbs

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