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CrossFit Shropshire – CrossFit

DE lift Warm up (No Measure)

Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.

Metcon (AMRAP – Rounds)

Alt EMOM 12 mins: Front Squats and Kettlebell Swing (Russian)s

Every 1 min for 12 mins, alternating between:

3 Front Squats, 70% 1RM

8 Kettlebell Swing (Russian)s, 2/1.5 pood

Metcon (Time)

For time:

40 Burpees

100 Double Unders

Cool down

Crossover Symmetry plyo.



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