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7.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Pronated Grip Static Hang, 1 min (accumulated if needed)

Pre-Run Warm Up Drills, 5-10 mins

10-15 Scapular Pull-ups

— then —

Rotate through the following movements at 70-85% effort for 2 sets:

Run, 200 m

10 Double Kettlebell Swings

10 Double Kettlebell Shoulder-to-Overheads

Double Kettlebell Overhead Carry, 50 ft


Metcon (Time)

For time:

50 Burpees

— then —

200 Kettlebell Swings, pick load

200 Box Jumps

Row, 2000 m

— then —

Run, 800 m

Complete in teams of 2. Tasks after the burpee buy-in can be partitioned and completed in any order the team chooses, but only 1 partner may be working at a time – with the exception of the cash out run (done together).

Teams may need to exercise some strategy to ensure they are not in need of a rower with nothing left to do if none are available. The first team to the rower takes priority (but no throwing elbows).

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