CrossFit Shropshire – CrossFit
Metcon
Metcon (No Measure)
Deconstructed Broad Jump Burpees (Push-ups, Air Squats, Broad Jumps)Rope Climbs
For quality, reps, work at a good pace still, 4 rounds of:
5 Push-ups
5 Air Squats
5 Broad Jumps
1 15 ft Rope Climb
Metcon (Time)
6 Rounds For Time:
20 American KB Swings AHAP
10 Explosive Incline Press Ups
B: Metcon (AMRAP – Rounds)
Stamina: 3 Rounds:
15x Front Squat (AHAP-Unbroken)
12xSB Bicep Carry Step up
10x Burpee- Pull up
Work Capacity: 10 min. AMRAP:
5x Clean and Jerk (115/105)
30x Double Under
* Rest 4 min. after AMRAP:
21-15-9:
American KBS (55/35)
Sit up
C: Metcon (AMRAP – Reps)
Dynamic: 12 min. EMOM:
Even: 3-5 HSPU (:4 Negative)
Odd: 3-6 Dead hang Pull up (:4 negative)
Work Capacity:With a partner complete:
A) Row
B) 50x Goblet Squat
-switch
A) Row
B) 50x KB STO (2 KBs)
-switch
A) Row
B) 30x KB Snatch (15/ side)
-switch
A) Row
B) 12x Turkish Get up
-switch
