CrossFit Shropshire – CrossFit
Gymnastics
Pull-ups (Week 4.1 EMON 8:00 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 + 5-7.5kg)
Metcon
Metcon (Time)
Work Capacity 21-18-15-12-9 reps for time:
Wall Ball
Burpee
*20x Double Under between each set.