3.3 ITBF

CrossFit Shropshire – CrossFit


Deadlift (5×5)


Metcon (Time)

For time:

40 GHD Sit-ups

5 Squat Clean & Push Press, 70/60 kg

6 Rope Climbs, 15 ft

30 GHD Sit-ups

10 Squat Clean & Push Press, 70/60 kg

4 Rope Climbs, 15 ft

20 GHD Sit-ups

15 Squat Clean & Push Press, 70/60 kg

2 Rope Climbs, 15 ft

To Scale, do normal sit ups, use a lighter barbell and do rope walks.


Metcon (No Measure)

Every 1 min for 10 mins, alternating between:

5 Strict Chest To Bar Pull-ups

5 Chin Ups

Barbell Row (5×3 )

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