5.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Two Sets:

Kettlebell Halos x 5 each direction

Single-Arm Kettlebell Deadlifts x 10 each side

Rotational Med Ball Throws x 5 per side

Scapular Pull-Ups x 10 reps

Rest as needed


Metcon (Time)

5 rounds for time of:

7 Deadlifts, 225/155 lbs

14 Chest-to-bar Pull-ups

Run, 400 m

Complete in teams of 2, alternate tasks to complete 5 rounds each.

Partner A will perform 7 deadlifts, partner B performs 14 chest-to-bar pull-ups, partner A runs 400 m, partner B then performs deadlifts and so on…

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