CrossFit Shelby – Competition

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY

1 Mile Run

2000m Row

100/80 Cal Bike

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

:45 Row

10 Slam Ball Deadlift

5 Push-Up to Pike

5/5 Single Arm Slam Ball Press

Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options.

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10/8 Cal Row for Quality

MIN 2 – 2-3 Wall Walks or 3-5 HSPU Negatives

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Handstand Push-Ups

30 Slam Balls (30/20)|(20/10)

15 Handstand Push-Ups

25/20 Cal Row

(Score is Time)

C. STRENGTH / GYMNASTICS

Clean and Jerk (5-5-3-3-1-1-1)

5-5-3-3-1-1-1

Power Clean & Jerk*

*Start Moderate and Build to Very Heavy

(Score is Weight)