12.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Every minute, on the minute, for 12 minutes, complete:

Minute 1 – Inchworm Walk x 3 reps

Minute 2 – Row x 30 seconds

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Static Hang x 30-45 seconds


Metcon (Time)

5 rounds for time of:

Run, 400 m

20 Deadlifts, 225/155 lbs

30 Pull-ups

In teams of two.

Run (partners must stay together)

Deadlifts (10 each – 225/155 lbs)

Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

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