5.5 Bravo

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

2 Rounds:

200m Run,

10x Arm over arm rolls,

15x Hand Release Push up,

15x Double arm KB Snatch.


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


Metcon (No Measure)

5 Rounds, not for time:

20x GHD Sit up,

10x Deadhang chin up,

20x Close Grip Bench press (Weight that can be done unbroken every set).


Metcon (Time)

For time:

50x Wall ball

50x Pull up

50x Box jump

50x Kettlebell swing (55/35)

50x Toes to bar

50x Thruster (65/45)

50x Burpee


Metcon (No Measure)


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

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