9.5 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

3 rounds with a med ball:

10 Straight Leg Sit-ups- arms locked out in overhead position

2 L/2 R Turkish Get-ups

10 Stiff Leg Deadlifts

Strength

Metcon (No Measure)

wow only

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 2 mins for 32 mins, alternating between:

Row, 400/300 m

Farmers Carry Walking Lunge, 32/24 kg, 60 ft

60 Double Unders

15 Burpee Box Jump Overs