2.3 Single Leg/Muscle Ups/Oly Lifting

CrossFit Shropshire – CrossFit

Strength

A: Bench Press (4×10 AHAP)

Pull Up Strength (No Measure)

:30 hold chin ontop of bar

:30 hold behind head, neck touching bar

:30 hold top of head touching bar

:30 on wall bar, chin over bar

Metcon

Metcon (Time)

For time with a partner: Break up and partition however needed.

4,000m Row

150x Pull up

300x Push up

450x Air Squat

*All Rowing must be completed before both partners can work on body weight movements together.

Cycle Test

Metcon (4 Rounds for reps)

Single Leg Power Test

Max Height Jump Single Leg

Single Leg Strength Test

Max Rep Quality Pisols

Scale to box pistol of needed