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3.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Metcon

Metcon (Time)

3 rounds for time of:

Run, 800 m

60 Power Snatches, 95/65 lbs

40 Overhead Squats, 95/65 lbs

20 Bar Facing Burpees

Complete in teams of 2, partners may partition the repetitions however they choose, but only 1 partner may be working at a time– except on the run, which must be completed together.

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