We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

22.4 Alpha

CrossFit Shropshire – CrossFit

View Public Whiteboard


Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run:

3 Sets: 15x Russian KB Swing,

10x Good morning (empty barbell),

10x Hang Squat Clean (empty barbell)



Clean (Work to heavy 1 rep clean then:)

Work to heavy Clean, then: 4×3 AHAP, 2×2 AHAP.


Metcon (No Measure)

4 Rounds, not for time:

8x Romanian Deadlift (185/115),

20x Burpee- Pull up,

30x Hang Squat Cleans empty barbell.


Metcon (AMRAP – Reps)

10:00 AMRAP

12x DB Thruster (40/30)

10x Toe to Bar

5:00 Rest

10:00 AMRAP:

12x DB Hang Clean and Jerk (40/30)

10x Pull up


Metcon (No Measure)

10:00 Jog- Easy pace

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


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy