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16.4 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

200m Run,

8x KB Windmill (4/Side),

10x DB Hip Bridge,

15x 4 Count Mt. Climbers.



Sumo Deadlift (Work to 1 Rep Max)


Metcon (No Measure)

1 Round, not for time: 400m Sled Pull (Heavy),

100x Medball Hang Squat Cleans,

30x Sandbag Get up.


Metcon (AMRAP – Reps)

15:00 AMRAP:

500m Row

15x Thruster (95/65)

15x Box Jump


Metcon (No Measure)

5x 50m Hill Sprint

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


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