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5.4 Crusader

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

400m run,

2 Rounds:

25m Walking Lunge,

15x Russian KB Swing,

20x Back extensions.


Sumo Deadlift (5-3-3-3-1: Each Set AHAP)


Metcon (No Measure)

4 Rounds, not for time:

10x Snatch Grip Deadlift (moderate load – Unbroken),

15x Burpee – Pull up,

50m Banded Buddy Pull.


Metcon (Time)


Cal Row.

Double arm KB Snatch (40/25 per hand)


Metcon (No Measure)

Tabata: Hollow Hold,

Tabata: Handstand against wall, Tabata: Ring Support

Hydrate and fuel within 30 minutes.


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