6.3 TFoA

CrossFit Shropshire – CrossFit

Warm up run 10-400m + MWOD (No Measure)

Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)


Bench Press (10-10-8-6)

Bench Press 1×10 at 50% 1RM

Bench Press 1×10 at 65% 1RM

Bench Press 1×8 at 70% 1RM

Bench Press 1×6 at 75% 1RM

S&C Wod

Metcon (Time)

For time:

70 Burpees

60 Sit-up (standard)s

50 Kettlebell Swings, 1.5 pood

40 Pull-ups

30 Handstand Push Ups

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

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