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3.4 Single Leg/Pull Ups/Oly Lifting

CrossFit Shropshire – CrossFit


Hang Clean and Jerk (85% 5 sets of 3)

Hang Snatch x 2 + Drop Snatch x 1 + Behind the Neck Jerk x 2 (80% 3 sets of 3)

Front Squat (85% 3 sets of 3)

Clean (75% 3 sets of 2)


Metcon (No Measure)

4 Rounds:

15x Push up (Quality)

15x Ring Row

6x Single Leg Broad Jumps (3/3)


Metcon (Time)

5 Rounds for time:

6x Deadlift (225/205)

10x Toes to Bar

20x Wall Ball


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