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4.4 Single Leg/Pull Ups/Oly Lifting

CrossFit Shropshire – CrossFit


Hang Clean and Jerk (90% 3 sets of 2)

Hang Snatch x 2 + Drop Snatch x 1 + Behind the Neck Jerk x 2 (85% 3 sets of 2)

Front Squat (85% 3 sets of 3)

Clean (75% 3 sets of 2)


Metcon (No Measure)

4 Rounds:

:30 Box breathing

:30 Breath Hold

5x DB Burpees

15x Ring Row

10x DB Step Ups each leg


Metcon (Time)

12 min. ladder:

2x Box Jump

2x Wall Ball

2x Burpee

(2/2/2, 4/4/4, 6/6/6…)


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