9.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Barbell Complex, 2-3 sets:

3 Romanian Deadlifts

3 Bent Over Rows

3 Muscle Cleans

3 Thrusters

6 Back Rack Alternating Reverse Lunges

Strength

Metcon (No Measure)

Just wod today

Metcon

Metcon (No Measure)

As many reps as possible in 5 mins of:

Squat Clean, 165/110 lbs

Jerk, 165/110 lbs

You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.