16.6 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

2 sets:

15 Band Pull Aparts

Forward Bear Crawl, 20 yd

Backward Bear Crawl, 20 yd

— then —

2 sets:

15 L/15 R Banded Triceps Extensions

5 Donkey Kicks

— then —

2 sets:

10 Dead Bugs

5 Burpee Broad Jumps

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 5 mins of:

15 Box Jumps, 24/20 in

15 Push Press, 95/65 lbs

Rest 2 mins then….

Complete as many rounds as possible in 5 mins of:

5 Devil Press, 50/35 lbs

15 Air Squats

Rest 2 minsthen…

Complete as many rounds as possible in 5 mins of:

5 Strict Pull-ups

10 Push-ups