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2.3 TFoA

CrossFit Shropshire – CrossFit

Warm up run 10-400m + MWOD (No Measure)

Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)


Bench Press (10-10-8-6)

Bench Press 1×10 at 50% 1RM

Bench Press 1×10 at 65% 1RM

Bench Press 1×8 at 70% 1RM

Bench Press 1×6 at 75% 1RM

S&C Wod

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

Metcon (Time)

7 rounds for time of:

10 Wall Balls, 20 lbs

10 Pull-ups



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