CrossFit Shropshire logo

14.5 Gainful

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

Warm-up (No Measure)

Overhead Movement Prep

— then —

Every 1:30 for 4:30:

5 Clean Sots Press

Build over the course of the 3 sets.

— then —

Every 1:30 for 4:30:

3 Tall Jerks

Build over the course of the 3 sets.

This is a warm-up of positional exercises, the focus is not on heavy weight.


Metcon (No Measure)

3 Split Jerks, pick load

Every 2 mins for 16 mins.

Suggested loading per set (by % 1RM):

55 – 60 – 65 – 70 – 73 – 76 – 78 – 80


Metcon (AMRAP – Rounds and Reps)

5 rounds, 2 mins each of:

20/15 Assault Bike Calories

max reps in remaining time Strict Handstand Push-ups

Rest 2 mins between each round.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire