3.1 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM drills,

3 Rounds:

200m Run,

10x KB RDL,

10x Goblet Squat,

5x Broad jump.

Strength

A: Deadlift (Work up to 5RM for the day, then 4×5 @ 90%)

Stamina

Metcon (No Measure)

1 Round, not for time:

800m Reverse sled pull,

60x Burpee Pull up,

100x Alternating Single arm dumbell snatch.

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP:

20 Cal. Row

15x Burpee over the rower

10x Power Clean (165/115).

Durability

Metcon (No Measure)

Rowing intervals: 4x 500m 2:00 Rest between sets.

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