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2.1 Crusader

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM drills,

800m Run, 3 Sets: 25m Walking lunge, 15x Goblet Squat, 10x Burpee.


A: Back Squat (5-5-5-5-3: Each Set AHAP)


Metcon (No Measure)

5 Rounds – Try to get through each movement unbroken:

30x Push up

30x Sit up

15x Deadhang pull up


Metcon (Time)

For time:

50x Wall Ball

1:00 Rest

50x Kettlebell Swing (55/35)

1:00 Rest

50x Cal Row

1:00 Rest

50x Thruster (65/45)


Metcon (No Measure)

4 Sets:

1:00 Air Bike while holding double arm KB Front rack position. (Moderate pace).

*Rest as needed between sets

Hydrate and journal.


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