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12.6 Determined

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

Hit some sore please then…

Metcon

Metcon (Time)

In teams of two, alternating each movement, complete ten rounds for time of:

400 Meter Run

15 Goblet Squats

10 Burpee Box Step-Overs

(Partner A runs; Partner B performs 15 goblet squats; Partner A performs 10 burpee box step-overs; Partner B runs; Partner A performs 10 goblet squats; etc….)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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