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4.5 Crusader

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

3:00 Assault Bike,

3 sets:

10x Alternating DB Bench Press,

10x Dips,

10x Ring row


Bench Press (5-5-3-3-1: Each Set AHAP)


Metcon (No Measure)

5 Rounds, not for time:

20x Strict Dip,

50m Gun Walk,

3x Rope Climb.


Metcon (AMRAP – Reps)

5:00 AMRAP:

10x Thruster (95/65)

10x Pull up

*Rest 4:00 After AMRAP.

7:00 AMRAP:

10x Clean and Jerk (135/95)

10x Burpee over the bar


Metcon (No Measure)


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


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