Announcements
Important Info 1: Yoga is on Tuesdays 1900-2000hrs, only £6 paid to Lydia.
Important Info 2: Get on and Row 250m for time this week. It is the cycle test.
CrossFit Shropshire – CrossFit
Gymnastics
Pull-ups (Week 3.1 EMON 7:00 35% + 1 rep of your mex reps)
eg
10 pull ups max
35% of 10 = 3.5 (round up to 4) +1
=5
Strength
Back Squat ( 4×3 at 90% of last weeks 3RM + 2.5-5kg)
Metcon
Metcon (Time)
5 sets:
In 2:00 complete:
4x Deadlift (225/185)
Max Burpee – Pull up
1:00 Rest
