3.3 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Warm Up:

Hip Opener Drill

Banded Scarecrow

Over-Under Drill

Followed by…

3 sets with an empty barbell of:

Snatch Grip Romanian Deadlift x 3 @ 3011

Muscle Snatch x 3

Shoulder Press from Behind the Neck x 3

Overhead Carry x 25 meters


Metcon (No Measure)

3 L/3 R Turkish Get-ups, pick load

Rest 45 secs

10 Bulgarian Goat Bag Swings, pick load

Rest 45 secs

Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft

Rest 45 secs

Turkish Get-ups- goal is at least as heavy as on August 30

Bulgarian Goat Bag Swings- 3011 tempo


Metcon (AMRAP – Reps)

Complete as many rounds as possible in 10 mins of:

20 Parallette Lateral Jumps

10 Kettlebell Swings, pick load

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