4.4 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

250m Row,

10x Burpee over the rower,

10x Thruster (45/35).

Strength

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

Stamina

Metcon (No Measure)

4 Rounds, not for time:

20x Bearhug step up (20″/18″),

50m Sled push sprint,

10x Burpee Medball Broad jump.

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP:

500m Row

20x Wall Ball

10x Clean and Jerk (135/95)

8x Burpee Box Jump

Durability

Metcon (No Measure)

6x :20 Hill Sprint, 2:00 Rest between sets.

Hydrate and fuel within 30 minutes.