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10.1 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

Mwod

Pull Ups

Hip Extensions

Overhead Squats

Mwod

Metcon

Metcon (Time)

Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

Rest until relatively recovered, and then…

10/10/18

Strength

Metcon (No Measure)

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

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