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3SB 2.1 DE Box Squats and Wod

CrossFit Shropshire – CrossFit


Get 75-100 quality warmup reps on the box squat. Use chains.

Breathing drills on squats, wall balls and pull ups.

Back Squat (10×2 at 75%)

Box squat style, high bar, +chains

Metcon (AMRAP – Reps)

7 RFT: Wall Balls and Pull-ups

7 rounds for time of:

10 Wall Balls, 10/6kg 10/9′

10 Pull-ups



3 forward rolls

5 dragon flys

:30 handstand hold


Box squats to get our posteriror chain strong and high bar for a more upright change. Also chains and speed for power.

Then the wod to complement it short focus and fast. Focus on a fast time but ensure we breathe well for this one.



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