13.6 Effective

Aug 3, 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)

MWOD areas of need

Metcon

Metcon (Time)

3 rounds for time of:

Row, 300 m

20 Dumbbell Hang Cleans, pick load

10 Strict Pull-ups

Complete in teams of 3 for 3 rounds each as:

Row

— Rest Station —

Dumbbell Hang Cleans

— Rest Station —

Strict Pull-ups

— Rest Station —

Teammates will attack this in a pipeline fashion. Partner A will start rowing, and once they are off, they will move to a rest station while partner B begins rowing. Once partner B finishes rowing, partner A may begin the dumbbell hang cleans and partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.