4.4 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 (AMRAP – Reps)

“Saved by the Barbell”

Three rounds for max reps of:

1 Minute of Burpees

1 Minute of Wall Ball Shots (20/14 lbs)

1 Minute of Deadlifts (115/75 lbs)

1 Minute of Medicine Ball Sit-Ups (20/14 lbs)

1 Minute of Hang Power Cleans (115/75 lbs)

Rest 1 minute

MWOD

Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga