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3.5 Bravo

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run, 3 Rounds:

5x inchworm with push up,

10x Arm over arm roll,

:30 Handstand Hold against wall.


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


Metcon (No Measure)

5 Rounds, not for time:

20x Alternating single arm DB floor press with feet 6″ off the ground,

20x Dips,

12x Gunner walk box step over.

(Hold Plate like last week: https://youtu.be/mSMACoAeox4)


Metcon (AMRAP – Reps)

12:00 AMRAP:

40x Double under

20x Kettlebell swing (55/35)

15x Pull up


Metcon (No Measure)


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


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