CrossFit Shropshire logo

3.1 Bravo

CrossFit Shropshire – CrossFit

View Public Whiteboard


Metcon (No Measure)

Box breathing, then ROM drills,

3 Rounds:

200m Run,

10x KB RDL,

10x Goblet Squat,

5x Broad jump.


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


Metcon (No Measure)

1 Round, not for time:

800m Reverse sled pull,

60x Burpee Pull up,

100x Alternating Single arm dumbell snatch.


Metcon (AMRAP – Reps)

15:00 AMRAP:

20 Cal. Row

15x Burpee over the rower

10x Power Clean (165/115).


Metcon (No Measure)

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

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

Schedule your free intro

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

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire