2.2 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Sets: 1:00 Handstand hold, 12x single arm KB snatch (6/side), 10x Burpees.

Strength

Push Press (Work up to 5RM for the day, then 4×5 @ 90%)

Stamina

Metcon (No Measure)

5 Rounds:

10x DB burpees,

6x Ring muscle up, 10x Sandbag get up.

Metcon

Metcon (Time)

For time: 18-15-12-9:

Power snatch (115/85)

Wall ball

Toes to bar

*400m Run after each round

Durability

Metcon (No Measure)

3 sets:

1:00 Front leaning rest,

1:00 Sorenson hold,

1:00 Reverse sorenson hold.

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