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3SB 1.1 ME Squat then cleans, Pull ups and DUs

CrossFit Shropshire – CrossFit

First in a new cycle so a 1 rm squat test.


Get 100 quality warm up reps of the squat, add in mwods.


Back Squat (5-3-1-1-1-1)

S&C Wod

Metcon (Time)

5 rounds for time of:

6 Hang Cleans, 135/95 lbs

9 Pull-ups

18 Double Unders

Cool down

Run straight after the wod.


First wod in the cycle, this is a squat test then a wod with a good mix of weightlifting and gymnastics.



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