1.1 Dauntless

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

CFS Warm Up (No Measure)

5-15 reps, 3x through

Press Ups

Sit Ups (GHDs)

Air Squats


Pull Ups

Hip Extensions

Overhead Squats



Metcon (Weight)

Every 3 minutes, for 12 minutes (4 sets):

Back Squat x 6 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude.


Metcon (AMRAP – Reps)

Against a 4-minute running clock, perform a total of 3 sets of:

Row 500/400 Meters

Max Reps of Single-Arm Overhead Dumbbell Squats (55/35 lb DB or KB)

Rest 2 minutes between sets.

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