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)

I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)

10:00 to find your max rep unbroken

Single unders

Double unders

Triple unders

S&C Wod

RX : Metcon (Time)

12-9-6 reps, for time of:


Deadlift, 275/185 lbs


Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts.

Penalty deadlifts do not count toward the 27 prescribed deadlift reps.

L1: Metcon (Time)

12-9-6 reps, for time of:

Pull Ups

Ring Dips

Deadlift, 225/155 lbs


Post wod do 3×10 banded muscle up transitions.

L2: Metcon (Time)

12-9-6 reps, for time of:

Band pull ups

Band ring dips

Deadlift, 185/125 lbs


Post wod do 3×10 banded muscle up transitions.

Cool down run (No Measure)

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


Work on the skills you need. The focus for IWMFLY too.


Get on and mwod areas of need. After this wod work opening your hip flexors.

DON’T walk out of the gym without mwoding please.

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