4.4 Calathus

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Metcon

Metcon (No Measure)

Three rounds for time of:

800 Meter Run

30 Chest-to-Bar Pull-Ups

15 Hang Squat Cleans (135/95 lbs)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga