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7.4 Alpha

CrossFit Shropshire – CrossFit

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Metcon (No Measure)

Box breathing, then ROM Drills.

2:00 Double Under,

4 Sets: 10x KB RDL, 10x Goblet Squat, 5x Broad Jump.



Deadlift (5×4 – Superset: 8x Bent over DB Row (Heavy & Slow))


Metcon (No Measure)

4 Rounds, not for time:

8x Sumo Deadlift (AHAP- Unbroken for all sets),

15x Deadhang Chest to Bar Pull up,

50m Farmer Carry Walking Lunge.


Metcon (AMRAP – Reps)

4 Sets: Every 3:00 Complete:

400m Row

Max Burpee Box Jump


Metcon (No Measure)

3 Mile run, moderate pace. Hydrate and fuel within 30 minutes. Journal post training session SOP.


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