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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)

I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)

10:00 to find your max rep unbroken

Single unders

Double unders

Triple unders


HPC: Metcon (AMRAP – Reps)

:10 on, :50 off: Hang Power Clean, 55% 1RM x10

The interval is 10 secs of work followed

by 50 secs of rest for 10 intervals.

Score is the total reps performed in all of the intervals

S&C Wod

RX : Metcon (Time)

21-15-9 reps, for time of:

Row (calories)

Overhead Plate Lunge, 45/25 lbs


L1: Metcon (Time)

15-12-9 reps, for time of:

Row (calories)

Overhead Plate Lunge, 45/25 lbs


L2: Metcon (Time)

21-15-9 reps, for time of:

10 cal Row each round

Overhead Plate Lunge, Choice

10 P-Bar Row each round

Cool down run (No Measure)

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


Work on the skills you need. The focus for IWMFLY too.


Get on and mwod areas of need. After this wod work opening your hip flexors.

DON’T walk out of the gym without mwoding please.


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