5.4 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Hip Opener Drill

Banded Scarecrow

Over-Under Drill

Followed by…

Empty Barbell Movement Primer

Three sets of:

Overhead Squat x 5 reps

(use a progressively narrower grip for every set)

Rest as needed





Metcon (No Measure)

Front Squat 4×2 at 90% 1RM

Rest 15 secs

Front Squat 4×4 at 80% 1RM

Rest 3 mins

Complete as a 4 round super set.

Rest 2-3 mins between rounds.


Metcon (No Measure)

For time:

50 Row Calories

40 Toes-to-bars

30 Power Cleans, 115/75 lbs

20 Front Squats, 115/75 lbs

10 Bar Muscle-ups

10 Bar Muscle-ups or 20 Strict Pull-ups

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