7.1 Summer 17


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


Pull-ups (Week 3.1 EMON 7:00 35% + 1 rep of your mex reps)


10 pull ups max

35% of 10 = 3.5 (round up to 4) +1



Back Squat ( 4×3 at 90% of last weeks 3RM + 2.5-5kg)


Metcon (Time)

5 sets:

In 2:00 complete:

4x Deadlift (225/185)

Max Burpee – Pull up

1:00 Rest

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