13.5 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Two sets of:

Med-Ball Squats x 10 reps

Med-Ball Rotational Throws x 10 reps (left)

Med-Ball Rotational Throws x 10 reps (right)

Med-Ball Deadlifts x 10 reps

Med-Ball Alternating Step-Ups x 10 reps

Med-Ball Hamstring Curls x 10 reps

Strength

Metcon (No Measure)

Wod only

Metcon

Metcon (AMRAP – Rounds and Reps)

10 rounds for time of:

8 Ground-to-Overheads, 95/65 lbs

10 Bar Facing Burpees

Time cap: 15 mins