11.6 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 (No Measure)

Every 2:30, for 15 minutes (6 sets) of:

3-Position Snatch

(high hang, mid-thigh, from the floor)

Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.


Metcon (Time)

For time:

40/30 Calories of Assault Bike (or Rowing)

30 Power Snatches (115/75 lbs)

20 Toes to Bar


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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