CrossFit Shropshire – CrossFit
Strength
Bench Press (3 Rep Max)
Metcon
i: Metcon (Time)
3 rounds for time of:
3 legless rope climbs
6 push jerks, 225 lb./ 155 lb.
12 deadlifts, 225 lb./ 155 lb.
24 GHD sit-ups
48 wall-ball shots, 20-lb./ 14 lb. ball
ii: Metcon (Time)
3 rounds for time of:
3 legless rope climbs
6 push jerks, 185 lb./ 125 lb.
12 deadlifts, 85 lb./ 125 lb.
24 GHD sit-ups to parallel
48 wall-ball shots, 20-lb./ 14 lb. ball
iii: Metcon (Time)
3 rounds for time of:
5 Rope Pulls from the floor
6 Push Jerks, 115 lb./ 75 lb.
12 Deadlifts, 115 lb./ 75 lb.
24 Ab Sit-ups
30 wall-ball shots, 14 lb./ 12 lb. ball
Gymnastics
Metcon (No Measure)
Every 1 min for 10 mins, alternating between:
5 Strict Chest To Bar Pull-ups
5 Chin Ups
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