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9.2 ITBF

CrossFit Shropshire – CrossFit


Metcon (Time)

Barbell Conditioning

For Time:

10 Snatches

10 Thrusters

10 Clean & Jerks

Use one barbell, rx is 185/135lb. He plan is heavy but move safely and well above heavy loads.

Metcon (No Measure)

3 Rounds NFT:

25m Sand Bag Bicep carry Walking Lunge

25m Sand Bag Bicep Carry

8x SBGU (4/side)

10x Burpee- Pull up


Metcon (Time)

5 rounds for time:

10x Power Clean (135/95)

15x Pull up

30x Double Under



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