CrossFit Shropshire – CrossFit
Gymnastics
Pull-ups (EMON 6:00 35% 1 rep max strict pull ups)
eg
10 pull ups max
35% of 10 = 3.5 (round up to 4)
Strength
Back Squat (3 Rep Max, then 4×3 at 90% of 3RM)
Metcon
Metcon (Time)
10-1 reps:
Deadlift (135/95)
Box Jump
Burpee