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
Mwod
S&C Wod
Metcon (Time)
15-12-9-6-3 reps, for time of:
Thruster, 115/85 lbs
Burpee
Cool down
Walk between both rigs and 1-7 strict pull ups on each, 4 sets in total.
Assistance
Crossover Symmetry iron scap
