19.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds: 250m Row, 10x Thruster (45/35), 10x Single Arm DB Squat Snatch (5/side).

Weightlifting

Strength

Clean (Work to Heavy 1 rep Clean, then 4×3 @ 75%.)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

5x Sumo Deadlift (Moderate load),

50m Burpee Broad Jump,

20x Sandbag Get up.

Metcon

Metcon (AMRAP – Rounds)

12:00 AMRAP:

30x Cal Row

20x Pull up

30x Push up

Durability

Metcon (No Measure)

3 Mile run with weight vest.

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