CrossFit Shropshire – CrossFit
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
