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  • 10.4 Super Summer 17

    CrossFit Shropshire – CrossFit Cycle Test 20 Rep Max Training 20 reps with your weight Stamina Metcon (No Measure) 3 rounds not for time: 16x Sandbag Get Ups 100m KB OH Walking Lunge 10x DB Burpee Metcon Metcon (AMRAP – Reps) For Time: 100 KB Swing *EMOM 5x Goblet Squat

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  • 9.4 Super Summer 17

    CrossFit Shropshire – CrossFit Cycle Test 20 Rep Max Training 20 reps with your weight Stamina Metcon (No Measure) 3 rounds not for time: 10x Sandbag Bear Complex 20x KB Front Rack Lunge 10x Burpee Pull Up Metcon Metcon (AMRAP – Reps) 4 Rounds 2:00 Min on 1:00 off 7x Power Clean Max Burpee

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  • 9.5 Super Summer 17

    CrossFit Shropshire – CrossFit Strength Split Jerk (10×4 90%) Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

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  • 9.1 Super Summer 17

    CrossFit Shropshire – CrossFit Strength A: Squat Clean (10×4 90%) Clean Pull (4×6) Metcon Metcon (AMRAP – Reps) 12 Min. AMRAP 16 KB Snatch (8/side) 16 Box Jumps 16 Sit Ups Cycle Test 20 Rep Squat (Weight) 2x a week complete 20 back squats. Complete unbroken and you cannot put the bar down. Take as long as you need but ensure it ...

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  • 9.2 Super Summer 17

    CrossFit Shropshire – CrossFit Weightlifting YUM EMON (Kick ass) Yum’s EMON Stamina Metcon (No Measure) 3 rounds not timed 2 Rope Climbs 20 One Arm DB Presses AHAP 10 Sandbag Get Ups Metcon Metcon (Time) 21-18-15-12-9 KBS (55/35lb) Pull Up

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  • 9.3 Super Summer 17

    CrossFit Shropshire – CrossFit Strength Squat Snatch (10×4 90%) Snatch Pull (4×6) Metcon Battle Buddy Bar (Time) 4 Rounds for time 40 Front Squats (75/45lb) 40 SDHP (75/45lb) 40 Push Press (75/45lb) 200 Jump Rope Singles Or 1000m Row *Teams of two. Each athlete does half the reps with the bar then hands the bar off. The bar cannot be ...

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  • 8.5 Super Summer 17

    CrossFit Shropshire – CrossFit Strength Bulgarian Split Squat (front rack) (5-5-5-5-5) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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