16.5 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run,

20-15-10: Knee to Elbow Push up,

V- up,

Cal. Row.



Close Grip Bench (Work to 1 Rep Max)

Perhaps go for Press Up/Pull Up Width


Metcon (No Measure)

4 Rounds, not for time:

10x Floor Press (AHAP- Unbroken),

15x Barbell Row (AHAP- Unbroken),

200m Run with Sandbag (Bicep Carry).


Metcon (Time)

For time:

50x Wall Ball

20x Power Clean (135/95)

40x Wall Ball

15 Power Clean (185/125)

30x Wall Ball

10x Power Clean (205/135)

20x Wall Ball

5x Power Clean (225/150)


Metcon (No Measure)

2 mile Ruck (40#, not running).

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

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