CrossFit Shropshire – CrossFit
Strength
OHS with bottom pause (5×3 AHAP (add 5 kg from last week to each rep))
Metcon
OPERATOR UGLY (AMRAP – Reps)
(1) Max Reps Bench Press @ 185# (x1)
(2) Max Reps Front Squat @ 185# (x1)
(3) Max Reps Dead Stop Dead Lift @ 225# in 60 seconds (x1)
(4) 4 Rounds for total Reps:
60 second 25m sprint
60 second rest (x1)
(5) Max Strict Pull Ups (x1)
(6) 80# Sandbag Get up, max reps in 10 minutes (/2)
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