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10.7 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

Strength

Metcon (Weight)

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

2 Clean Lift-Offs + 1 Power Clean

(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)

Metcon

Metcon (Time)

Five rounds for time of:

20 Kettlebell Swings (24/16 kg)

10 Burpee Box Jump-Overs (24″/20″)

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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