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6.3 ITBF

CrossFit Shropshire – CrossFit


Metcon (No Measure)


:20 Side plank (Right)

:20 Side plank (Left)

:20 Rest

Metcon (No Measure)

EMOM 10 min.

Even: :8 Archer Ring Push Ups

Odd: :8 Supine Ring Rows


Metcon (AMRAP – Reps)

5 rounds for time of:

12 Deadlifts, 70/55 kg

Run, 200 m

12 Pull-ups

12 Sit-ups



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