19.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Every 1:30 for 6 mins:

5 Double Kettlebell Overhead Squats

Build in load- if flexibility is an issue, hold the kettlebells in the front rack position instead.

— then —

Every 1:30 for 4:30:

5 L/5 R Kettlebell Snatches

— then —

Run 100m

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 40 mins:

6 rounds of:

5 Strict Pull-ups

10 Push-ups

20 Air Squats

— then —

Run, 400 m

Complete in teams of 2- alternate full rounds and run together.