3.1 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

Strength

Metcon (Weight)

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 8 reps @ 75%

*Set 4 – 6 reps @ 85%

*Set 5 – 4 reps @ 90%

Rest 2-3 minutes between sets.

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

30 Kettlebell Swings (24/16 kg)

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

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