CrossFit Shropshire – CrossFit
Strength
Close Grip Bench (5×3)
Metcon
Roney (Time)
4 Rounds for time of:
200m Run
11 Thrusters, 135#
200m Run
11 Push Press, 135#
200m Run
11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here
ii: Metcon (Time)
4 rounds for time of:
Run, 200 m
11 Thrusters, 95/65 lbs
Run, 200 m
11 Push Press, 95/65 lbs
Run, 200 m
11 Bench Press, 95/65 lbs
iii: Metcon (Time)
4 rounds for time of:
Run, 200 m
11 Thrusters, 20/15kg
Run, 200 m
11 Push Press, 20/15kg
Run, 200 m
11 Bench Press, 20/15kg
iv: Metcon (Time)
4 rounds for time of:
Sled Push 15m Pick load
11 Thrusters, 135/95 lbs
Sled Push 15m Pick load
11 Push Press, 135/95 lbs
Sled Push 15m Pick load
11 Bench Press, 135/95 lbs
Gymnastics
Metcon (No Measure)
Every 1 min for 10 mins, alternating between:
5 Strict Chest To Bar Pull-ups
5 Chin Ups
