5.4 Bravo

CrossFit Shropshire – CrossFit

View Public Whiteboard


Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

250m Row,

16x Jumping Lunge,

10x Barbell thrusters (45/35).


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


Metcon (No Measure)

1 Round, not for time:

100x Sandbag bearhug step up (70/50),

30x Curtis-P (95/65),

800m Run with Sandbag.



Metcon (AMRAP – Rounds)

12:00 Ascending ladder:

2x DB Burpee (40/30 per hand)

2x Sumo Deadlift High Pull (95/65)

10x Double Under

(2/210, 4/4/20, 6/6/30, 8/8/40, 9/9/50…)


Metcon (No Measure)

5x 20 second Hill sprint, 2:00 Rest between sets

Hydrate and fuel within 30 minutes.

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