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3.7 Calathus

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

Three sets for max reps of:

45 seconds of Concept 2 Row for Calories

Rest 45 seconds

45 seconds of Strict Handstand Push-Ups

Rest 45 seconds

45 seconds of Double-Unders

Rest 45 seconds

45 seconds of Strict Supinated-Grip Pull-Ups

Rest 45 seconds

Metcon

Metcon (Time)

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (135/95 lbs)

10 Burpees Over the Barbell

10 Toes to Bar

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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