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13.5 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

5:00 C2 Row,

3 Rounds:

5x Inch Worm,

6x Burpee Broad Jump,

10x Supine Ring Row.



Close Grip Bench ( 5-3-3-3-1 Build each set- Last set should be max)

Perhaps go for Press Up/Pull Up Width


Metcon (No Measure)

5 Rounds, not for time:

20x Dip,

16x Single Arm DB Bench Press (8/ Side),

50m Crab Walk.


Metcon (Time)

2 Rounds for time:

50x Cal. Row

40x Double Under

30x Wall Ball

20x Clean and Jerk (115/85)

10x Burpee Box Jump


Metcon (No Measure)

2 Mile Ruck for time (40#, not running).

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

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