CrossFit Shropshire – CrossFit
Strength
Metcon (Weight)
EMON 9:00
1 Hand Squat Snatch
60% 0:00-4:00, 75% 5:00-7:00, 85% 8:00
Metcon
Metcon (Time)
For time:
Run, 400 m
20 Wall Balls, 9/7 kg, 10/9 ft
20 Shoulder-to-Overheads, 42.5/30 kg
Run, 400 m
20 Medicine Ball Cleans, 9/6 kg
20 Front Squats, 42.5/30 kg
Run, 400 m
20 Walking Lunge With Medball Overheads
20 Lateral Burpee (Over Barbell)s
Run, 400 m
To Scale, go lighter on the Med ball work and barbell. If needed row or run less.
Gymnastics
Push-ups (4-10 Sets (Quality) x 10 reps)
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