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19.5 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

400m Run,

3 Rounds:

20x 4 count Mt. Climbers,

20x Dips,

8x Turkish Get up (4/side).



Bench Press (5×7 AHAP Bench Press)


Metcon (No Measure)

1 Round, not for time:

800m Buddy Carry, 800m Farmer Carry,

60x Burpee- Pull up.


Metcon (AMRAP – Rounds)

15:00 Ascending Ladder:

1x Hang Power Snatch (135/95)

2x DB Thruster (40/30)

3x Burpee

(1/2/3, 2/4/6, 3/6/9….)


Metcon (No Measure)

4 Mile Ruck. (40/30).

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


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