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4.7 Summer 17

CrossFit Shropshire – CrossFit



Metcon (No Measure)

3 Rounds

8x Goblet Squats @ 12kg

4x Squat Jumps

8x Push Ups

4x Clapping Push Ups

4x 40-Foot Shuttles

-Instep Stretch

-Lat + Pec Stretch

Metcon (No Measure)

6 Rounds:

TAC SEPA 10m Sprint from Prone

Rest 30 Seconds

6 rounds:

TAC SEPA 10m Sprint from Prone wearing Weight Vest/IBA + 10# Sledge or Dumbbell Rest 30 Seconds

Metcon (Time)


2x Rounds of Cindy

4x Shuttle Run 20m

20x sit ups



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