9.3 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow x 30-60 seconds per position

Banded Sampson Stretch x 30-60 seconds per hip

Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:

Clean Pulls x 3

Muscle Clean x 3

Tall Cleans x 3

Front Rack Alternating Reverse Lunges x 6

Rest as needed

Strength

Metcon (No Measure)

Front Squat 3-3-3-3

Use the heaviest weight you can for each set.

Rest 3 mins between sets.

87-90%

Metcon

Metcon (Time)

3 rounds for time of:

10 Hang Squat Cleans, 135/95 lbs

15 Chest-to-bar Pull-ups

20 Wall Balls, 20/14 lbs