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3.2 Bravo

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row, then 3 Rounds:

10x DB Push Press, 10x Burpee,

10x Ring Row.


Push Press (Work up to 5RM for the day, then 4×5 @ 90%)


Metcon (No Measure)

4 Rounds, not for time:

15x Sandbag burpee (Push up on SB + SB Clean & jerk),

100m KB carry- One arm overhead carry, other arm farmer carry, switch arms at 50m,

10x Muscle up.


Metcon (AMRAP – Reps)

4 Sets:

In 3:00, complete:

5x Hang Squat Snatch (155/105)

10x Burpee Box Jump

Max Cal. Air Bike

*2:00 Rest between sets


Metcon (No Measure)

Tabata: Flutter Kick,

Tabata: V- up, Tabata: Mt. climbers.

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


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