6.1 Summer 17

CrossFit Shropshire – CrossFit

Gymnastics

Pull-ups (EMON 6:00 35% 1 rep max strict pull ups)

eg

10 pull ups max

35% of 10 = 3.5 (round up to 4)

Strength

Back Squat (3 Rep Max, then 4×3 at 90% of 3RM)

Metcon

Metcon (Time)

10-1 reps:

Deadlift (135/95)

Box Jump

Burpee