4.2 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run,

3 Rounds:

10x Wall ball push press (light),

10x Hand release push up,

10x V-up

Strength

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

Stamina

Metcon (No Measure)

3 Rounds, not for time:

200m Overhead Sandbag Carry,

20x Renegade Row (45/35),

5x Rope Climb.

Metcon

Metcon (Time)

For time:

400m Run

18x Power snatch (75/55)

18 Burpee over bar

*3:00 Rest

400m Run

15x Power snatch (95/65)

15x Burpee

*3:00 Rest

400m Run

12x Power Snatch (115/85)

12x Burpee over bar

*3:00 Rest

400m Run

9x Power snatch (135/95)

9x Burpee over bar

Durability

Metcon (No Measure)

3 sets:

1:00 Plank,

1:00 Right side Plank,

1:00 Left side Plank,

1:00 Reverse Plank.

1:00 Rest

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