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5.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Take 10 minutes to draw out your jerk footwork

Followed by…

Three sets of:

Press in Split Jerk Position x 3-5 reps

Rest as needed


Metcon (No Measure)

5 Deadlifts, pick load

Every 2 mins for 12 mins.

70-75% 1RM


Metcon (AMRAP – Reps)

Complete as many rounds as possible in 12 mins of:

6 Strict Handstand Push-ups

9 Dumbbell Thrusters, 50/35 lbs

12 Chest-to-bar Pull-ups

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