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6.4 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM Drills.800m run, 3 Rounds:

10x Good Morning (barbell),

10x DB Hang Squat Snatch,

10x Muscle Snatch (Barbell)



Deadlift (Deadlift: 5×5 AHAP- Super set- 10x Strict GHD sit )


Metcon (No Measure)

1 Round, not for time:

800m Farmer Carry,

400m Reverse Sled Drag,

800m Reverse Run.


Metcon (AMRAP – Reps)

4 Sets:

In 3:00 Complete:

3x Squat Clean (155/105)

3x Hang Power Clean (155/105)

3x Push Jerk 155/105)

Max Cal Row/20m Shuttle Run

*2:00 rest between rounds


Metcon (No Measure)

20:00 Run Moderate pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.


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