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20.3 Gainful

CrossFit Shropshire – CrossFit

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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

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