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3.5 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills

500m Row, 3 Sets: 1:00 Air Squat, 1:00 Lunge, 1:00 Mt. Climbers.



Back Squat (6×4 (AHAP).)


Metcon (No Measure)

4 Rounds, not for time:

20x Farmer Carry Step Up, (20”/18” Box- 35/20lb per Side),

10x Slam Ball Broad Jump,

20x GHD Sit up.


Metcon (AMRAP – Reps)

4 Sets:

In 3:00, complete:

10x Burpee

12x Shoulder to Overhead (115/85)

Max Cal. Row.

*2:00 Rest between rounds.


Metcon (No Measure)

40 minute Ruck- Max Distance (40/30#). Hydrate and fuel within 30 minutes.


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