9.1 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

5:00 on the ERGO

Followed by…

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Strength

Metcon (No Measure)

For time:

50/35 Assault Bike Calories

Run, 400 m

40 Deadlifts, 185/125 lbs

Run, 400 m

30 Power Snatches, 95/65 lbs

Run, 400 m

20 Thrusters, 95/65 lbs

Run, 400 m

10 Bar Muscle-ups

Metcon

Metcon (Time)

Every 4 mins for 20 mins do:

Row, 500 m

4 Snatches, pick load