2.4 Bravo

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

400m run,

20-18-16:

DB lunge,

DB thruster,

V-up.

Strength

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

Stamina

Metcon (No Measure)

4 Sets:

20x KB Front rack step ups (alternating- 10/side),

50m Sled push (sprint),

15x Burpee- Toes to bar

Metcon

Metcon (AMRAP – Reps)

12:00 AMRAP:

15x KB clean (55/35)

12x Cal. Assault Bike

9x KB shoulder to overhead (55/35)

Durability

Metcon (No Measure)

5x 50m Hill Sprint (1:30 rest between sets).

Hydrate and fuel within 30 minutes.