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3.4 ITBF

CrossFit Shropshire – CrossFit


Metcon (Weight)

EMON 9:00

1 Hand Squat Snatch

60% 0:00-4:00, 75% 5:00-7:00, 85% 8:00


Metcon (Time)

For time:

Run, 400 m

20 Wall Balls, 9/7 kg, 10/9 ft

20 Shoulder-to-Overheads, 42.5/30 kg

Run, 400 m

20 Medicine Ball Cleans, 9/6 kg

20 Front Squats, 42.5/30 kg

Run, 400 m

20 Walking Lunge With Medball Overheads

20 Lateral Burpee (Over Barbell)s

Run, 400 m

To Scale, go lighter on the Med ball work and barbell. If needed row or run less.


Push-ups (4-10 Sets (Quality) x 10 reps)



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