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6.5 Alpha

CrossFit Shropshire – CrossFit


Metcon (No Measure)

Box breathing, then ROM 3 Sets: 500m Row,

8x Burpee over the rower,

10x American KB Swing.



Bench Press (5×5- AHAP- Super Set- 10x Strict Dips.)


Metcon (No Measure)

4 Rounds not for time:

33x Strict Push Up,

22x Strict Dead hang Ring Pull up,

12x Strict Toes to bar.


Metcon (Time)

5 Rounds for time:

15x Thruster (135/95)

15x Burpee over the bar

15x Toes to bar


Metcon (No Measure)

2 Mile ruck shuffle (40#)

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


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