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2.1 Bravo

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM drills,

800m Run,

3 sets: 10x Russian KB swing,

10x Goblet squat, 10x Good morning.


A: Deadlift (Work up to 5RM for the day, then 4×5 @ 90%)


Metcon (No Measure)

4 Rounds, not for time:

100m Sled Pull (walking forward),

10x Burpee-med ball-broad jump,

100m Single arm farmer carry (50m / side)


Metcon (AMRAP – Reps)

20:00 AMRAP:

5x Pull up

10x Push up

15x Air Squat



Metcon (No Measure)

Rowing intervals: 3x 1,000m, 1:1 Work rest.

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


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