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18.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run,

3x6x Good Morning,

3 Sets:

4x Deadlift,

4x Power Clean,

4x Front Squat (Light weight- increase each set).

Weightlifting

Strength

Clean (6×3 Clean (Squat), AHAP.)

Stamina

Metcon (No Measure)

1 Round not for time:

800m Farmer Carry,

800m Buddy Carry,

40x Sandbag Get up.

Metcon

Metcon (Time)

For time:

12-1:

KB Thruster (40/35)

*3x Deadlift (255/205) after each set.

Durability

Metcon (No Measure)

10x

:20 Max Effort C2, :40 Easy Pace.

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

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