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11.5 Gainful

CrossFit Shropshire – CrossFit

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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.

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