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6.1 ITBF

CrossFit Shropshire – CrossFit


Metcon (No Measure)


:20 Side plank (Right)

:20 Side plank (Left)

:20 Rest

Metcon (No Measure)

EMOM 10 min.

Even: :05-:10 Archer Ring Push up hold

Odd: :10-:15 Supine Ring Row Hold


Metcon (AMRAP – Reps)

6 sets: (AMRAP – Reps)

Sets 1-3:

2 min on the clock:

5x Overhead Squat (115/85)

Max 10m Shuttle Sprint

*1 min. rest b/w sets

Sets 4-6:

2 min. on the clock

5x Power Clean (115/85)

Max Burpee

*1 min. Rest b/w sets



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