3SB 3.1 Push Press and fun AMRAP

CrossFit Shropshire – CrossFit


Press and Push press

Light -> heavy

75-100 quality reps

MWod shoulders and hips in warmup

Push Press (10×3@75%)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

20 One Arm Dumbbell Snatch (Alternatings), 55/35 lbs

10 Burpees

Cool down


Run 100m, 3 butterfly + 5 Kiping pull ups + max rep strict.

Or just strict if you need to with 1031 tempo.

Pull-ups (3 butterfly + 5 kips + max rep strict )


Speed push press to continue on the wave of constant progression.

Then a wod to complement it. 15 mins, and high volume of 1 arm snatches.

Only do the advanced cool down if you can, otherwise just do strict pull ups with a 1031 tempo.

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire