CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Lat Stretch, L 1 min/R 1 min
Banded Hamstring Flossing, L 1 min/R 1 min
— then —
Clean & Jerk Barbell Complex
Strength
Metcon (No Measure)
Hang Clean 2-2-2-2-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete sets as-
Every 1:30 for 6 mins:
2 reps at 65-70% 1RM Clean
— Rest 1 min —
Every 1:30 for 9 mins:
1 rep at 75-80% 1RM Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds, 3 mins each of:
Row, 500 m
max reps in remaining time Wall Balls, 20/14 lbs
Rest 2 mins between each round.