4.3 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow x 30-60 seconds per position

Banded Good Mornings x 30-60 seconds

Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:

Muscle Clean from Hang x 3

Front Squat x 3

Tall Cleans x 3

Tall Jerks x 3

Rest as needed


Metcon (No Measure)

1 Clean & Jerk, pick load

Every 2 mins for 20 mins.

Start around 70% of your 1RM and build over the course of the 10 sets to something heavy for today.


Metcon (Time)

For time:

60 Row Calories

30 Ground-to-Overheads, 135/95 lbs

15 Strict Handstand Push-ups

Time cap: 10 mins

Please adjust loading or repetitions accordingly.

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