3.3 Rose Tattoo

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)

Running Drills (No Measure)

Complete the running drills you need to do. The Coach will offer advice if you need help to remember the set you are on.

Fat Bar Hold (No Measure)

3x Deadlift a fat bar with your 70-100% 1 rep max FBDL and hold it for as long as possible

Use blocks if you do not want to work a deadlift early on in the session.


ME lift Warm-up (No Measure)

Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.

1: Fat Bar Front Rack Lunge (10-10-10-10-10)

No Racks!

Fat Bar Front Rack Waliking Lunge 10-10-10-10-10

Use the heaviest weight you can for each set.

Rest as needed between sets

S&C Wod

A: Metcon (Time)

Chipper: Double Unders, Pull-ups, Toes-to-bars and 3 more

For time:

100 Double Unders

50 Pull-ups

40 Toes-to-bars

30 Kettlebell Swings, 32/24 kg

20 Thruster (Fat Bar), 62.5/42.5 kg

10 Burpee Box Jumps

Cool down run (No Measure)

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


B: Metcon (No Measure)

3 rounds, not for time:

-12x reverse hyper (AHAP)

-Cadance Run, 1:00 at 92bpm, 0:30 at 100bpm

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