15.4 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

200m Run,

15x KB Deadlift,

10x 4 count Mt. Climbers.



Sumo Deadlift (Sumo Deadlift: 3-3-3-3-1 Build each set)


Metcon (No Measure)

1 Round, not for time:

400m Sled Pull,

800m Farmer Carry,

800m Buddy Carry.


Metcon (AMRAP – Reps)

20:00 AMRAP:

20x Box Jump Over

20x Toes to Bar

20x Overhead Squat (95/65)


Metcon (No Measure)

3x 800m Sprints. 1:1 Work/ Rest ratio

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

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