11.6 Determined

Apr 6, 2019

Graham Carless

1 min read

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Strength

Metcon (No Measure)

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

14 Calories of Rowing

7 Dumbbell Thrusters

7 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

Metcon

Metcon (AMRAP – Rounds)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Calories of Rowing

9 Burpee Box Step-Overs

9 Dumbbell Push Press