3.3 Calathus

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 8 reps @ 75-85%

Rest 2 minutes between sets.

Metcon

Metcon (Time)

For time:

800 Meter Run

80 Alternating Dumbbell Snatches (55/35 lbs)

80-Foot Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)

800 Meter Run

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga