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20.6 Gainful


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CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets:

Plank Shoulder Tap, 30 secs

Air Squat, 30 secs

Rest 30 secs

Plank Walk, 30 secs- 15 secs each direction

Jumping Squat, 30 secs

Rest 30 secs

Wall Climb or Handstand Hold, 30 secs

Burpee Broad Jump, 30 secs


Metcon (AMRAP – Reps)


Complete as many rounds as possible in 15 mins of:

14 SDHP 35,25kg

7 Thrusters, 60,50kg

7 Strict Pull-ups

Complete in teams of 3, alternating full rounds.

Rest until the running clock reaches 20:00, and then start B individually.


Complete as many rounds as possible in 15 mins of:

14 SDHP 35,25kg

14 Toes-to-bars


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