11.3 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)

Pick weight/reps and lift you missed if needs be.

Metcon

Metcon (Time)

For time:

50 Kettlebell Swings (24/16 kg)

40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)

30 Burpees

20 Dumbbell or Kettlebell Thrusters (24/16 kg)

10 Bar Muscle-Ups

20 Dumbbell or Kettlebell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga