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3SB5.3 Power Cleans and Row, Wall ball wod.

CrossFit Shropshire – CrossFit

ME lift (No Measure)

Max Effort lift warm-up
Power cleans, 100 quality warm up reps.

Start light, get heavy to a 5-3-1-1-1

Power Clean (5-3-1-1-1)

Metcon (Time)

For time:

Row, 1200 m

10 Wall Balls

Row, 800 m

20 Wall Balls

Row, 400 m

30 Wall Balls

Wall ball, 10/9′ 10/6kg

Cool down

Run 200m

Deadlift medium weight 5×5 at 50X1

Crossover symmetry recovery


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