17.6 Effective

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)

No Strength today.

Metcon

Metcon (Time)

00:00 (start at 00:00 then start the next wod at the timings below:)

Row 1000 m

This is an all out effort for time.

Metcon (Time)

05:00

For time:

75 Dumbbell Push Press, pick load

This is an all out effort for time.

Metcon (Time)

15:00

For time:

75 Goblet Squats, pick load

Metcon (Time)

20:00

For time:

75 Box Jump Overs, pick height

Jump or step over the box.

Metcon (Time)

25:00

Run 800 m

This is an all out effort for time.

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