4.4 ITBF

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Deconstructed Broad Jump Burpees (Push-ups, Air Squats, Broad Jumps)Rope Climbs

For quality, reps, work at a good pace still, 4 rounds of:

5 Push-ups

5 Air Squats

5 Broad Jumps

1 15 ft Rope Climb

Metcon (Time)

6 Rounds For Time:

20 American KB Swings AHAP

10 Explosive Incline Press Ups

B: Metcon (AMRAP – Rounds)

Stamina: 3 Rounds:

15x Front Squat (AHAP-Unbroken)

12xSB Bicep Carry Step up

10x Burpee- Pull up

Work Capacity: 10 min. AMRAP:

5x Clean and Jerk (115/105)

30x Double Under

* Rest 4 min. after AMRAP:


American KBS (55/35)

Sit up

C: Metcon (AMRAP – Reps)

Dynamic: 12 min. EMOM:

Even: 3-5 HSPU (:4 Negative)

Odd: 3-6 Dead hang Pull up (:4 negative)

Work Capacity:With a partner complete:

A) Row

B) 50x Goblet Squat


A) Row

B) 50x KB STO (2 KBs)


A) Row

B) 30x KB Snatch (15/ side)


A) Row

B) 12x Turkish Get up



Push-ups (4-10 Sets (Quality) x 10 reps)

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Shropshire