CrossFit Shropshire – CrossFit
Strength
Deadlift (5×5)
Metcon
Metcon (Time)
For time:
40 GHD Sit-ups
5 Squat Clean & Push Press, 70/60 kg
6 Rope Climbs, 15 ft
30 GHD Sit-ups
10 Squat Clean & Push Press, 70/60 kg
4 Rope Climbs, 15 ft
20 GHD Sit-ups
15 Squat Clean & Push Press, 70/60 kg
2 Rope Climbs, 15 ft
To Scale, do normal sit ups, use a lighter barbell and do rope walks.
Gymnastics
Metcon (No Measure)
Every 1 min for 10 mins, alternating between:
5 Strict Chest To Bar Pull-ups
5 Chin Ups
Barbell Row (5×3 )
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