3SB6.1 DE Front Squat and 10-1 FT

Announcements

Sunday 15th morning, nutrition seminar from TDT team.

CrossFit Shropshire – CrossFit

DE lift Warm up (No Measure)

Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.

Front Squat (7×3 70% on 1:30 add chains)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Kettlebell Swing, 1 pood

Kettlebell Goblet Squat, 1 pood

Ring Row

Cool down

Crossover Symmetry iron scap

GHR 5×7