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5.2 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills. 3 Sets: 300m Row, 8x Burpee over the rower, 10x Russian Kettle Bell Swing.



Squat Clean (1 RM)


Metcon (No Measure)

5 Rounds, not for time:

6x Clean Pull (Heavy- Unbroken),

50m KB Carry- 1 arm floating KB Carry, other arm KB Front Rack Carry (25m/ side), 20x Lateral Box Step up with sandbag in back rack position.


Metcon (Time)

12:00 AMRAP:

30 Cal. Row

12x Hang Power Snatch (95/65)

12x Box Jump


Metcon (No Measure)

3 Sets:

1:00 Wall Sit,

1:00 Hollow Hold,

1:00 Forearm Plank.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON


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