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5.4 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)

3 Rounds:

10x Extended Leg Floor Press

10x Ring Rows

10x Burpee Pull up


Metcon (Time)

4 Rounds for time:

20x DB Thruster (40/30)

15x Pull up

30x Double Under


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