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2.4 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills.

4 Sets:

200m Row,

8x Burpee over the rower.



Bench Press (EMOM for 10:00: 5x Bench Press (AHAP) + 5x Supine )


Metcon (No Measure)

4 Rounds, not for time:

8x Squat Snatch (AHAP),

20x Ring Push up,

50m double arm KB Front Rack Carry (AHAP- Unbroken).


Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

10x Burpee

10x Toes to Bar

30x Double Under


Metcon (No Measure)

3 Mile run- Moderate pace. Hydrate and fuel within 30 minutes.


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