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4.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Overhead Movement Prep

Followed by…

2 sets:

Burgener Warm Up with a PVC Pipe


Metcon (No Measure)

Dumbbell Z Press 10-10-10-10, using heaviest weight per set

Rest 1 min

Supinated Barbell Bent Over Row 8-8-8-8, using heaviest weight per set

Rest 1 min

Dumbbell Z Press- 4×8-10 reps, 2111 tempo

Supinated Barbell Bent Over Rows- 4×6-8 reps, 2111 tempo

Complete as a 4 round super set.


Metcon (Time)

4 rounds for time of:

Run, 200 m

15 Push-ups

Run, 200 m

15 Push Press, 95/65 lbs

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