20.3 Gainful

CrossFit Shropshire – CrossFit

View Public Whiteboard

Warm up/Skill Transfer

Warm-up (No Measure)

Every 1 min for 8 mins, alternating between:

Bear Crawl, 45 secs

5-7 W Holds- 1313 tempo

10 Russian Baby Makers

Static Hang, 30-45 secs

— then —

Every 1 min for 3 mins do:

4 Clean Grip Sots Press

Strength

Metcon (No Measure)

Pause Front Squat + 2 Front Squat 1-1-1-1

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

4x(1+2)

Pause Front Squats- 24X1 tempo

Metcon

Metcon (Time)

For time:

3 Hang Squat Cleans, 135/95 lbs

6 Chest-to-bar Pull-ups

6 Hang Squat Cleans, 135/95 lbs

12 Chest-to-bar Pull-ups

9 Hang Squat Cleans, 135/95 lbs

18 Chest-to-bar Pull-ups

12 Hang Squat Cleans, 135/95 lbs

24 Chest-to-bar Pull-ups

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire