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20.1 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM drills,

800m Run, 3 Sets: 10x Goblet Squat, 12x Goblet Lunge, 15x 4 count Mt. Climbers.


A: Back Squat (7×4 Back Squat AHAP)


Metcon (No Measure)

4 Rounds, not for time:

200m Farmer Carry (55/35), 20x Burpee Box Jump Over, 16x Sandbag Get up (8/side).


Metcon (Time)

7:00 AMRAP:

8x Hang Clean and Jerk (115/85)

8x Toe to Bar

*4:00 Rest

7:00 AMRAP:

10x Deadlift (155/105)

12x Pull up


Metcon (No Measure)

8x :10 Max Effort hill Sprint.

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


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