3.4 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

250m Row,

10x Thrusters (45/35),

20x single count Mt. Climbers.

Strength

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

Stamina

Metcon (No Measure)

4 Rounds, not for time:

10x RDL (bodyweight),

50m Overhead Walking Lunge (45# plate),

25x GHD Sit up.

Metcon

Metcon (Time)

4 Rounds for time:

400m Run

30x Wall Ball

20x Double arm KB clean (55/35 per hand)

Durability

Metcon (No Measure)

5x :15 max effort hill sprint – Rest as long as needed between sets

Hydrate and fuel within 30 minutes.