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3SB 1.2 Yay Thrusters AND Burpees

CrossFit Shropshire – CrossFit

Metcon today with heavy ish but low volume thrusters.

Warm up/Skill Transfer

4 RNFT. 5-15 reps

Light front squats

Row 200m

Agility ladder 1 trip

Press ups

Power jerk


S&C Wod

Metcon (Time)

15-12-9-6-3 reps, for time of:

Thruster, 115/85 lbs


Cool down

Walk between both rigs and 1-7 strict pull ups on each, 4 sets in total.


Crossover Symmetry iron scap



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