4.7 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


Pull Ups

Hip Extensions

Overhead Squats



Metcon (Weight)

Every two minutes, for 20 minutes (10 sets):

Hang Power Clean + Power Clean

Build to today’s heavy complex.


Metcon (No Measure)

Every minute, on the minute, for 12 minutes (4 sets) of:

Minute 1 – 50 Double-Unders

Minute 2 – 12 Toes to Bar

Minute 3 – 25 Push-Ups


Metcon (No Measure)

ROM WOD, MWOD or Kokoro Yoga

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