1.5 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

200m Run, 5x Renegade Row, 200m Run, 10x Burpee pull up, 200m Run, 20x KB Snatch (10/side).

Strength

Bench Press (EMOM 10:00- 3x Bench Press @70%)

Stamina

Metcon (No Measure)

3 Rounds, not for time:

50x Hand Release Push up,

15x Chin up,

200m Sandbag run.

Metcon

Metcon (Time)

For time:

100x Thrusters (95/65)

*EMOM: 7x Burpees

Durability

Metcon (No Measure)

yoga/ROMwod

Hydrate and fuel within 30 minutes. Journal post training session SOP.