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3SB 2.2 Fore!


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CrossFit Shropshire – CrossFit

some oly skills and gymnastics

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (AMRAP – Reps)


As many reps in 12 mins as you can of:

Clean & Jerk, 135/95 lbs, 4 mins

Row (calories), 4 mins

Burpee, 4 mins

Rx+ use Dumbbells

Cool down

Run 400m

Toes-To-Bar (5-5+-5-5+)


Some oly lifting, light and in a wod to keep on the skill, light is the idea here.



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