CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Banded Scarecrow, 30 secs each position
Banded Hamstring Flossing, 30-60 secs each side
15-20 Reverse Snow Angels
5-10 Jefferson Deadlifts
Then
Burgner Warm up
Strength
Metcon (No Measure)
Record your best Clean 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Take 20 mins to build to today’s 1RM/
Metcon
Metcon (Time)
For time:
30 Squat Clean & Jerks, 155/105 lbs
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm.
