5.3 Oly and GHD Bench

CrossFit Shropshire – CrossFit

Strength

Snatch (Warm up then 3-7 x1 @90%)

Snatch Pull (3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP:

A) 12-9-6:

DB Thruster

Hand Release Push up

B) Row max Meters

*Switch after partner finishes 12-9-6.