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3.4 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills.

4 Rounds:

200m Run,

10x Push up with rotation,

10x Supine Ring Row.



Bench Press (EMOM for 10:00: 3x Bench Press (AHAP) + 7x Supine )


Metcon (No Measure)

1 Round not for time:

200x Push up (As few sets as possible),

100x Dips (As few sets as possible), 100x Burpee- Pull up (Try to complete as consistent pace- Unbroken).


Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:

20x Wall Ball

20x Box Jump

10x Power Clean & Jerk (135/95)


Metcon (No Measure)

4 Mile run- Moderate pace. Hydrate and fuel within 30 minutes.


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