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3.1 Single Leg/Muscle Ups/Oly Lifting

CrossFit Shropshire – CrossFit


A: Walking lunge (4x 8 stps as heavy as possible)

H’s Muscle Up Strength (No Measure)

A-Passive Bar Hang :30-1:00

B-Active Bar Hang :30-1:00

C-Chin Over Bar Hold :15-:30

D-Head Under Bar Hold :15-:30

Repeat C then D

E-Ring Rows 5-15

F-Dips 5-15

Repeat E then F

G- Negative Muscle Ups 5-10

H-Jumping Muscle Ups 5-10

I-Hollow Body Hold :30

J-Arch Hold :30

Repeat I then J 3 times in total.


Metcon (AMRAP – Rounds)

15 min. AMRAP:

5x Pull up

10x Push up

15x Sit up



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