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3.1 TFoA

CrossFit Shropshire – CrossFit

Warm up run 10-400m + MWOD (No Measure)

Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)


Back Squat (1xMR10 80%)

1 set of Max reps at 80%

Back Squat (5×3)

On the 80% Max Reps before:

-If you scored 8 or more reps then add 2.5kg for these sets.

-If you scored less than 8 take off 2.5% for these sets.

Deficit Deadlift (3×8)

2-4″ Deficit (pick a height in your warmups then stick to it going forward). Warm up and find a good weight for these. Not too heavy, feel a fast bar movement.

Pull Up Strength (No Measure)

:30 hold chin ontop of bar

:30 hold behind head, neck touching bar

:30 hold top of head touching bar

:30 on wall bar, chin over bar

S&C Wod

Annie (Time)


Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.



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